Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
12 Alt. Superman
10/side Seated Plate Shoulder External Rotation (5,2.5)
10 Snow Angels
into…
2 Sets:
5 Snatch Deadlift
5 Snatch High Pull
5 Muscle Snatch
Strength
Power Snatch (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 (4 Rounds for reps)
4 Rounds:
Every 2:00 perform…
50 Double Unders or 100 Single Unders
20 Wall Ball Shots (20/14)
Then American Swings (53/35) the remaining time…
*Rest 1:00 between rounds
(Score is Max reps per round)
Core
Metcon (No Measure)
“Tabata”
:20 on/:10 off
Heel Taps
Tuck Ups
Alt. V-Ups
Low Plank
