Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
“KB + Shuttle Run”
into…
2 Sets:
5 Inch Worm w/no push Ups
10 Scap Pull Ups
5 Hollow Rocks
50′ High Knees (Wall to Wall)
50′ Butt Kicks (Wall to Wall)
Skill Practice
Metcon (No Measure)
EMOM X9 MIN
MIN 1: 4/4 Rope Pull Ups
MIN 2: :30 Handstand Hold
MIN 3: 3-5 Negtive HSPU
Team WOD
Metcon (Calories)
20 MIN AMRAP
Partner A does MAX Calories Row or Bike while Partner B does:
6 Hang Power Snatch (115/75)|(75/55)
2 Rope Climbs
20 Sit Ups
(Score is Max Calories)