Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
5/5 Groiner Stretch
5 Bootstrappers
5/5 Cossack Squat
into…
2 Sets:
5 Clean Deadlift
5 Clean High Pull
5/5 Elbow Punches
5 Muscle Clean
5 Power Clean
Strength
Power Clean (3-3-3-3)
Build for a Moderate 3-Reps
(Rest :10 between reps)
-Focus on High Pull.
-Focus on strong receiving position.
Workout
Metcon (Time)
For Time:
3 Rounds:
8 Burpee to Pull Over or 15 Burpees to Box Jump Over (24/20)
12/12 Single DB Thrusters (50/35)|(35/25)
400m Run
Core
Metcon (No Measure)
3 Sets:
12 Russian Twist + Reverse Crunches (Left,Right + 1 Reverse Crunch=1 Rep)
:30 Arms Forward Hollow Flutter Kicks
:30/side Plank
