Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

5 Push Ups to Pike Stretch

10 Superman

5 Slow BB Good Morning

10 Clean Grip Deadlift

into…

2 Sets:

5 Clean High Pull

5 Muscle Clean

5 Power Clean

5/5 Elbow Punches

Strength

Power Clean (1X12)

EMOM X6 MIN

2 Power Clean (rest :10 between the reps)

(Build to a Moderate/Heavy 2- reps. Focus on a strong and low receiving position.)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X7 MIN

12 Alt. Single DB Devil Press (50/35)|(35/25)

10 Power Clean (135/95)|(95/65)

50 Double Unders/100 Single Unders

Rest 2:00min and repeat…

*Pick up where you left off.

(Score is Rounds and Reps)

Core

Metcon (No Measure)

3 Sets:

20 Alt. V-Ups

:20 Hanging Tuck Hold or Tuck Hold on the floor

8 Low Plank to High Plank Transition

:30 Low Plank Hold