Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
2 Sets:
5/5 Groiner Stretch
5 Bootstrappers
:30 Wall Sit
into…
2 Sets:
5 Clean Deadlift
5 Clean High Pull
5/5 Elbow Punches
5 Muscle Clean
5 Squat Clean
Strength
Metcon (Weight)
Clean Complex:
4 Sets:
1 Clean Deadlift
+
1 Hang Clean High Pull
+
1 Squat Clean
(12 MIN T.C)
Workout
Metcon (AMRAP – Reps)
4 Rounds, 3:00 min each:
18 Russian KB Swings (53/35)|(35/26)
10 Squat Clean (155/105)|(135/95)
*Remaining Time Double Unders or Single Unders…
(Score is Double Unders or Single Unders total jumps)
Core
Metcon (No Measure)
3 sets
:30 Front Rack DB Wall Sit (moderate load)
:20/side Single Leg L-Hang
10/side Plank Object Pull Through
