Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
7 Clean Deadlift
6 Bootstrappers
5/5 Elbow Punches
4/4 Groiner Stretch
Into…
2 Sets
3 Barbell Muscle Clean
3 Front Squats
3 Strict Press
Strength
Clean Complex (1-1-1-1)
4 Sets:
1 Hang High Pull
+
2 Hang Squat Clean
(moderate-heavy)
*Focus on bar transition on the second pull (above the knee)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X15 MIN
20 Wall Ball Shots (20/14)
15 Burpees
10 Box Jumps (24/20)
Core
Metcon (No Measure)
3 Sets:
20 Alt. V-Ups
20 Alt. Heel Taps
12 Crunches
:20 Plank Hold
