Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
“Hot Potato”
into…
2 Sets:
5 Bootstrappers
5/5 Lunges
4/4 Groiner Stretch
10 Scap Pull Ups
5 Kip Swings
Skill
Metcon (No Measure)
Bar Muscle Up
Progressions:
-Big Kip with Lat Push.
-Hips to Bar.
-Torso Rotation.
-Arms Full Extension.
*To make it to the bar muscle ups you need to already master the pull ups, chest to bar and the Kip Swing.*
Partner Workout
Metcon (Weight)
2 Rounds:
50 Cal Row (25 each) or 50 Cal Bike (25 each)
40 Sync. Alt. DB Snatch (50/35)|(35/25)
30 Front Squats (15 each)| (135/95)|(95/65)
20 Alt. Single DB Devil Press (10 each, 5 on each Arm)
200m Run (Relay)|(100m each)
Build to a heavy 1-rep of Squat Clean the remaining Time…
