Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

2 Sets:

5/5 Groiner Stretch

5 Bootstrappers

5 Hands Release Push Ups

into…

2 Sets:

5 Clean Deadlift

5 Clean Shrugs

5 Clean High Pull

5 Muscle Clean

5 Power Clean

Technique

Metcon (Weight)

Clean Complex:

5 Sets of:

1 Clean Deadlift

+

1 Clean High Pull

+

1 Power Clean (:02 pause on receiving position)

*Nothing HEAVY for now, we have some technique work.

*12 MIN RUNNING CLOCK…

Workout

Metcon (4 Rounds for reps)

4 Rounds:

Every 2:00 min perform:

10 Front Squats (135/95)|(95/65)

12 American KB Swings (70/53)|(53/35)

Remaining Time MAX Burpees Over the Bar

*REST 1:00 between sets*

Core

Metcon (No Measure)

On a 5:00 running clock…

:20-:30 Hanging Tuck Hold or L-Sit Hold

20 Alt. V- Ups or Tuck Ups

15 SLOW Crunches