Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
:20 Thread the needle stretch
:20 Cobra to Child Pose Stretch
10 Superman
2 Sets:
:30 Child Pose w/Elbows Forward
5/5 Elbow Punches
5 Clean High Pull
5 Muscle Clean
Strength
Clean Complex (1-1-1-1)
4 Sets:
1 Clean Deadlift
+
1 Clean High Pull
+
1 Power Clean
*Focus on keeping the barbell as close as possible from your body. Practice relaxing the arms and using more the leg strength.
Workout
Metcon (Time)
For Time:
3 Rounds:
50 Double Unders/100 Single Unders
10 Power Clean (135/95)|(95/65)
15 Hands Release Push Ups
Rest 2:00 min and then…
Build for a Heavy 1 rep of Power Clean on the remaining time…
*Weight on the notes*
(15 min T.C.)