Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X7 MIN
4/4 PVC Around the World
10 PVC Passthrough
5 BB Strict Press
5 Bootstrappers
10 Alt. Superman
Strength
Push Jerk (2-2-2-2-2)
ON A 12:00 MIN RUNNING CLOCK…
Build for a Mod-Heavy 2-Reps of Push Jerk
-Focus on the elbow position.
-Straight dip transition.
-Drop quick under the bar.
-Lock knees, hips and elbows at the end of the movement.
(4-5 sets)
Workout
Metcon (Time)
FOR TIME:
50 DB Thrusters (50/35)|(35/25)
50 Double Unders/100 Single Unders
40 Alt. DB Hang Snatch (50/35)|(35/25)
50 Double Unders/100 Single Unders
30 Toes to Bar
50 Double Unders/100 Single Unders
10/10 DB Front Rack Split Squat (50/35)|(35/25)
50 Double Unders/100 Single Unders
10 Wall Walks
(T.C. 20 MIN)
