Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X7 MIN
10 Scap Push Ups
10 Hollow Rocks
5 Push Ups to Pike Stretch
4/4 Groiner Stretch
5 Front Squats
Strength
Team: Clean Complex
As a team each athlete will choose one of this to complex for a heavy rep:
Athlete 1:
1 Clean Deadlift
+
1 Hang Squat Clean
+
2 Front Squats
Athlete 2:
1 Power Clean
+
2 Hang Power Clean
*At the end add the weight of both athlete as your score.
Team WOD
Metcon (AMRAP – Rounds and Reps)
“Sprint or nah”
AMRAP X5 MIN
200m Row
20 Slam Ball Throw or Plate Ground to OH (25/15)|(45/25)
rest 1:00 min
AMRAP X5 MIN
20 Cal Row or Bike
20 Alt. DB Hang Power Clean (50/35)|(35/25)
rest 1:00
AMRAP X5 MIN
200m Run (100m Relay)
30 DB Push Press (50/35)|(35/25)
