Friday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

:20 Superman Hold

:15/side Cossack Squat Hold

:20 Wall Sit

5 BB Good Morning

5 Hands Release Push Ups

(8 MIN)

Accessory Work

Metcon (No Measure)

3 Sets:

8/side Half Kneeling DB Curl to Press

6/side Single Leg KB Romanian Deadlift

6/side Half DB or KB Turkish Get Up

20 Alt. Quadruped Shoulder Taps

5/side DB Renegade Row (NO push up)

(12 MIN)

Workout

Metcon (3 Rounds for time)

3 Rounds (Improving Times)

15 Wall Ball Shots (20/14)

8 Power Clean (155/105)|(135/95)|(95/65)

12 HSPU

6 Power Clean

9 Pull Ups

***Rest 2:00 min between rounds***

(T.C. 20 MIN)

(Score is Time per Round)