Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
2 Sets:
12 Alt. Superman
10/side Seated Plate Shoulder External Rotation (5,2.5)
10 Snow Angels
into…
2 Sets:
5 Snatch Deadlift
5 Snatch High Pull
5 Muscle Snatch
5 Snatch Balance (Above Parallel)
Strength
Metcon (Weight)
Snatch Complex:
4 Sets:
1 Snatch High Pull
+
1 Power Snatch
+
1 Snatch Balance (Above Parallel)
Workout
Metcon (3 Rounds for time)
3 Rounds (Work on Even Times)
400m Run
20 DB Front Squats (50/35)|(35/25) or KB Goblet Squats (53/35)|(35/26)
15 Box Jumps (24/20)
5 Wall Walks
Rest :30 between sets
Core
Metcon (No Measure)
AMRAP X5-7 MIN
14 Alt. Deadbug
:20 Arms Forward Hollow Body Hold
14 Alt. Quadruped Floating Shoulder Touches
:20 Diamond Front Plank
