Forever Young CrossFit – CrossFit
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)