Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
5/5 Groiner Stretch
:30/side Pigeon Stretch
:20 Deadhang on Bar
10 Hollow Rocks
10 Good Mornings
Extended Warm-up
Metcon (No Measure)
EMOM X9 MIN
MIN 1: 2-3 Rope Climbs
MIN 2: Max Plank Hold
MIN 3: :45 Wall Sit
Partner Workout
Metcon (Calories)
3 Sets:
Every 5:00 MIN perform…
400m Run w/med ball (20/14)|(200m Relay)
30 Pull ups
20 HSPU
10 Sumo Deadlift (225/155)(185/125)
Max Calories on the rower or bike
Rest 1:00 between sets
*Sprint workout! Try to push each round into 100% effort. Fast transitions, scaled properly, effective team communication.
