Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP X7 MIN

:20 Superman Hold

5/5 Alt. Cossack Squat

:20 Wall Sit

5 BB Good Morning

8 PVC Kang Squat

Strength

Sumo Deadlift (4-4-4-4)

ON A 12:00 MIN RUNNING CLOCK…

Build to a Light-Moderate 4-reps of Sumo Deadlift

(3-4 Sets)

-Focus on solid starting position.

-Do not go to heavy it’s all about technique.

-Shoulders Blades active + hamstrings and abductors engage.

Workout

Metcon (4 Rounds for time)

4 Rounds:

15 Wall Ball Shots (20/14)|(14/10)

10 Pull Ups

5 Strict HSPU

200m Run

Rest 1:00 between sets

(T.C. 18 MIN)