Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
AMRAP X7MIN
20 Jumping Jacks
5 Cobra Stretch to Child Pose
:20/side Arm Wall Stretch
5 Pike Push Ups or 7 DB Strict Press (Light Load)
Skill
Metcon (No Measure)
ON A 15:00 RUNNING CLOCK…
Skill:
Handstand Push Up
Progressions:
-Pike Push Ups
-Box Pike Push Ups
-Handstand Hold
-Negative HSPU
-Strict HSPU
-Kipping HSPU
*Perform 3-5 reps of each progression, 2-3 Sets.
Partner Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X15MIN
800m Row (400m each)
100 Double Unders/200 Single Unders
20 HSPU or 40 Hands Release Push Ups
50 Wall Ball Shots (20/14)|(14/10)