Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

3 Sets

5 Push Up to Pike Stretch

10 PVC Passthrough

7 Hands Release Push Ups

:20 Handstand Hold or :30 DB Overhead Hold (35/25)|(25/15)

Accessory Work

Metcon (No Measure)

3 Sets:

12 Alt. DB Bicep Curl to Press

15 Seated DB Tricep Extension

6-8 Bench Press (moderate load)

15-20 Push Ups or Knee Push Ups

Workout

Metcon (No Measure)

EMOM X20 MIN

MIN 1: 7/7 Pistol Squats or 12 -15 KB Goblet Squats (53/35)|(35/26)

MIN 2: 12-15 American KB Swings (53/35)|(35/26)

MIN 3: 8/8-10/10 Single KB Bent Over Row

MIN 4: 12 HSPU or DB Z Press (35/20)|(25/15)

MIN 5: 3-5 Chin Ups or 10 Barbell Bicep Curls