Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

12 Alt. Superman

:20/side Quad Stretch on the wall

:30 Child Pose Stretch

into…

2 Sets:

5 Hands Release Push Ups

20 Standing Calf Raises

50′ Side Shuffle (Wall to Wall)

30 Alt. Mountain Climbers

(8 MIN)

Accessory Work

Metcon (No Measure)

3 Sets:

:30 Front Rack KB or DB Carry (Heavy)

:20 Tuck Hang Hold

15 Seated Pike Leg Lifts

30 Front Rack Single DB Calf Raises (Heavy)

(10 MIN)

Workout

Metcon (AMRAP – Rounds and Reps)

3 Sets:

AMRAP X7 MIN

25 Double Unders/50 Single Unders

14 Alt. Single DB Hang Snatch (50/35)|(35/25)

16 Hands Release Push Ups

200m Run

**Rest 1:00 between each set**

(Score is Rounds and Reps)