Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

3 Sets

5/5 PVC Around the World

5 /5 DB Curl to Press

10/side Seated Plate External Rotation (5,2.5lbs)

5 Push Up to Pike Stretch

Strength

Shoulder Press (3X2 reps @85%)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X5 MIN

12 Push Press (115/75)|(75/55)

10 KB Swings (53/35)|(35/26)

12 Hands Release Push Ups

Rest 2:00

Then…

AMRAP X5 MIN

15 Push Jerks (115/75)|(75/55)

12 KB Swings

10 HSPU or 12 Hands Release Push Ups

Accessory Work

Metcon (No Measure)

3 Sets

10 Barbell Bicep Curls

12 DB Skull Crushers

10 BB Supinated Bent Over Row

:30 High Plank Shoulder Taps