Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
12 Scap Pull Ups
:20 Bottom of the Squat Hold
5/5 Barbell Elbow Punches
5 Kip Swings
into…
2 Sets:
5 Clean Deadlift
5 Clean High Pull
5 Power Clean
5 Front Squats
Strength
Squat Clean (3-3-3-3)
Build for a moderate-heavy triple. Rest :10 between each rep.
Workout
Metcon (Time)
2 Rounds:
200m Run
15 Pull Ups
12 Push Ups
5 Hang Squat Clean (155/105)|(135/95)
into…
3 Rounds:
200m Run
12 C2B
15 Push Ups
7 Hang Squat Clean (135/95)|(95/65)
*No rest between the rounds is a 15 min running clock for the 5 rounds…
Core
Metcon (No Measure)
2-3 Sets:
30 Plate Russian Twist
20 Alt. Heel Touches
:30 Leg Raise Hold
20 Crunches
