Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

“Full Body Hop”

Into…

2 Sets:

5 Push Up to Pike Stretch

10 Scap Push Ups

:20 Handstan Hold or :30 DB OH Hold (light load)

5/5 Groiner Stretch with torso twist

Handstand Push Up Practice

Metcon (No Measure)

EMOM X8 MIN

MIN 1: 8-10 HSPU or 12-15 Hands Release Push Ups

MIN 2: 10-12 Barbell Bicep Curls or DB Bicep Curls

Team WOD

Metcon (Time)

For Time:

Buy in: 2000m Row or 120 Cal Bike

Into…

4 Rounds

400m Run Relay (200m Each)

20 Sync. Sit Ups w/Med Ball (20/14)

15 Push Up with Low Five

20 DB Renegade Row/No push ups (50/35)|(35/20)*

*Left and Right DB Row is one rep.