Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills:

2 Sets:

(25′ each movement)

Knee to Chest Stretch

Toe Walk

Heel Walk

Frankenstein Kicks

High Knees

Butt Kicks

Karaoke (down and back)

then…

1 Round:

15 Glute Bridge

10/side Single Arm DB Deadlift (Warm Up load)

5 Inch Worm w/Push Up

10 Bootstrappers

Workout

Metcon (Time)

For Time:

Buy in: 1600/1200m Row or 60/40 Cal. Bike

into…

50 Alt. DB Hang Snatch (50/35)|(35/25)

40 KB Swings (53/35)|(35/26)

30 Slam Ball Throw (25/15) or Plate G2OH (45/25)|(25/15)

20 Burpees to Target

30 Slam Ball Throw (25/15) or Plate G2OH (45/25)|(25/15)

40 KB Swings (53/35)|(35/26)

50 Alt. DB Hang Clean & Jerk (50/35)|(35/25)

Then…

800m Run to Finish