Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP X7 MIN

10 PVC Passthrough

5/5 Slow Seated Plate External Rotation (5,2.5)

5 Thrusters

6 SLOW Good Morning

10 Air Squats

Strength

Thruster (2-2-2-2-2)

ON A 12:00 MIN RUNNING CLOCK…

Build to a Heavy-2 reps

(5 Sets including warm up sets)

-Solid Front rack Position.

-Use the legs drive.

-Squeeze glutes and lock knees and elbows.

Workout

“Tsunami”Rx (Time)

FOR TIME

400m Run

into…

2-4-8-12-8-4-2

Hang Squat Clean Thruster (115/75)

4-8-16-24-16-8-4

Handstand Push Ups

“Tsunami” INTERMEDIATE (Time)

FOR TIME

400m Run

into…

2-4-8-12-8-4-2

Hang Squat Clean Thruster (75/55)

4-8-16-24-16-8-4

DB Push Press

“Tsunami” BOOTCAMP (Time)

FOR TIME

200m Run

into…

2-4-8-12-8-4-2

MB Thruster

4-8-16-24-16-8-4

Ring Rows

Core

Metcon (No Measure)

3-4 Sets:

:30/side Plank w/Leg Raise Hold

15/15 Weighted Russian Twist

8/8 Low or High Plank Knees to Elbows