Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
2 Sets:
5 Push Up to Pike Stretch
:30 Child Pose Stretch
5 Strict Press
10 Scap Pull Ups
into…
2 Sets:
5/5 PVC Around the World
5 Push Jerk
10 PVC Passthrough
10 Scap Push Ups
Strength
Metcon (Weight)
On a 12:00 min running clock…
Build to a Moderate 3-Reps of Push Jerk (no misses)|(pause on shoulders between reps to re-adjust your position)
(3-3-3-3)
Workout
Metcon (No Measure)
EMOM X25 MIN
MIN 1: 15 [RX] Toes to Bar [Scaled: Knee Raises 12-15 or T2B 10-12]
MIN 2: 15 [RX] Burpees Over the Bar [Scaled: 8-10 or 12 reps]
MIN 3: 100m Run [RX] w/Med Ball (20/14)|(Scaled: 100m Run or 150m Row (F)/250m (M) <-If you can run... Run.
MIN 4: 15 [RX] Deadlifts (155-105) (Single Reps, not T&G)|(Scaled 10-12 reps (135/95)
MIN 5: Rest
*Learning Section*
With Love…
-Scaled properly the weights and moves for the Wod’s. Recognize your actual physical level, trust the program and don’t over exceed your limits. 1. Work SMART. 2.Work SAFE. 3. Work HARD. 4. TRUST the PROCCESS. 5. Check the RESULTS.
We as your coaches, we care about you guys enjoy your Tuesday. Coach Luis 😉
