Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
Tic Tac Toe Warm Up
into…
2 Sets:
10 Scap Pull Ups
10 Scap Push Ups
:30 Child Pose Stretch
5/5 PVC Around the World
Skill
Metcon (No Measure)
Toes to Bar
Progression:
On the floor:
2 Sets:
:20 Hollow Hold
:20 Superman Hold
into…
On the bar:
:10 Active Hollow Hold
:10 Active Arch position Hold
5 Kip Swings
5 High Knee Raises
5 High Knee to the Chest
5 Toes to Bar attempts
Team WOD
Metcon (AMRAP – Rounds and Reps)
Team of 2:
AMRAP X15 MIN
30 Cal Bike or Row
40 Plate Ground to OH (45/25)\(25/15)
30 Sync. Toes to Bar or Knee Raises
