Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

AMRAP X7 MIN

:20 Pike Stretch

:30 Forearm Stretch

5/5 Groiner Stretch

:30 Cobra Stretch to Child Pose

5 Hands Release Push Ups (Tempo: :02 on the way down)

A. CONDITIONING

Metcon (Time)

For Time:

50 Air Squats

200m Run

40 Push Ups

200m Run

30 Sit Ups

200m Run

20 Alt. Single DB Lunges (50/35)|(35/25)

200m Run

100m KB Farmer Carry (70/53)|(53/35)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X10 MIN

2 Rope Climbs

5-7 DB Renegade Rows w/Push Ups (35/20)|(25/15)

20 Alt. DB Snatch

:30 DB Front Rack Hold (DB’s without touching the shoulders)