Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
:30 Arrested Superman Hold
5/5 Cossack Squat
5 Bootstrappers
10 Barbell Deadlift
5 Inch Worm w/Push Ups
(8 MIN)
Strength
“Library” Deadlift (3-3-3-3)
ON A 12:00 MIN RUNNING CLOCK…
Build to a mod-heavy set of 3-reps.
(4 sets only)
-Barbell must touch the floor, but without making any sound.
-Focus on that posterior chain engagement.
– Slow Transition descending.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X18MIN
18 Up Down
15/12 Wall Ball Shots (20/14)|(unbroken)***
12 Box Jumps (24/20)
10 Alt. Pistol Squats (Scaling Option: DB 50/35-35/25 or KB Goblet Squats 53/35-35/26)
(Score is Rounds and Reps)
***If you break the movement you need to start from 0***
Core
Metcon (No Measure)
TABATA :20 on/:10 off
Standing KB Oblique crunches (Left Arm) (35/26)
High Plank
Standing KB Oblique crunches (Right Arm) (35/26)
Low Plank
