Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
EMOM X4 MIN
MIN 1: :30 Bootstrappers remaining time Alt. Groiner Stretch
MIN 2: :30 Alt. Lunges remaining time Hip Stretch hold
Then…
2 Rounds:
5/5 Elbow Punches (Behind the Neck)
5 Front Squats
5/5 Box Step Up (24/20)
Strength
Front Squat (3X2 Reps @85%)
Workout
Metcon (Weight)
2 Rounds
25 Wall Ball Shots (20/14)|(14/10)
20 Burpees
15 Power Clean (135/95)|(95/65)
12 Box Jumps (24/20)
Rest 1:30 then perform…
*1-Heavy rep of Power Clean on the remaining time…
(T.C. 14 MIN)
Core
Metcon (No Measure)
2 Sets (try to go unbroken)
12 Tuck Ups
10 V-Ups
8 Sit Ups
6 Tuck Ups
4 V-Ups
