Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP X8 MIN

10 Plate Snow Angels (5/2.5)

12/side Seated Shoulder External Rotation (5/2.5)

10 Scap. Push Ups

10 PVC Pass Through

5 OH Squats

Extended Warm-up

Metcon (3 Rounds for reps)

EMOM X6 MIN

MIN 1: Max Burpees with extra Push Ups

MIN 2: Rest

Strength

Overhead Squat (3-3-3-3)

Build for a moderate 3-reps

(4 sets to build)

*Push Press or Push Jerk the bar to reach the Overhead position. Slow and controlled transition descending. Elbows lock all the time.

Workout

Metcon (Time)

2 Rounds:

(4 MIN T.C.)

15 Thrusters (115/75)|(75/55)

18 Russian KB Swings (53/35)|(35/26)

20 Plate Ground to OH (45/25)|(25/15)

Rest 2:00 then…

1 Round

(8 MIN T.C.)

40 Thrusters (75/55)|(55/45)

60 Russian Swings (53/35)|(35/26)

50 Plate Ground to OH (45/25)|(25/15)