Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

10 PVC Passthrough

5/5 Plate Around the world (25/15)

10 Scap. Push Ups

5 Push Up to Pike Stretch

into…

2 Sets:

5 BB Strict Press

5/5 Elbow Punches

5 Push Press

5/5 Elbow Punches

5 Push Jerks

Strength

Shoulder to OH Complex

4 Sets (for quality)

2 Push Press

+

3 Push Jerks

(Pause on top of the shoulder each rep to breath and recover your starting position)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X6 MIN

12 Push Jerks (115/75)|(75/55)

15 Burpees over the Bar

rest 2:00 then…

AMRAP X8 MIN

10 Push Jerks (135/95)|(95/65)

12 Burpees

14 Hands Release Push Ups