Forever Young CrossFit – CrossFit
Warm-up (No Measure)
AMRAP X7 MIN
:20/side Wall Quad Stretch
:15/side Child Pose Stretch (L/R)
10 Scap Push Ups
5/5 Alt. Superman
:20 Wall Sit Hold
Strength
Bench Press (5-5-5)
Build for a Moderate 5-reps
(:02 descending)
-Focus on breathing.
-Practice grip and arm position.
-Control on each rep.
Workout
Metcon (4 Rounds for time)
4 sets:
15 Plate Ground to OH (45/25)|(25/15)
16 Alt. DB Hang Power Clean (50/35)|(35/25)
18 Single DB Walking Lunges
200m Run
*Rest 1:00MIN between sets
Skill
Metcon (No Measure)
EMOM X8 MIN
MIN 1: 8-10 Toes to Bar
MIN 2: :30 Hollow Rocks/:30 Superman Rocks
