Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
:30/side PVC Elbow Stretch
5 Push Up to Pike Stretch
10 Air Squats
3/3 Groiner Stretch
into…
2 Sets:
5 BB Clean Deadlift
3 Clean High Pull
5/5 Elbow Punches
3 Front Squats
5 Muscle Clean
(8 MIN)
Strength
Clean Complex (1-1-1-1-1)
5 Sets:
1 Clean Deadlift
+
1 Hang Squat Clean
+
1 Front Squat
**Build for a moderate-heavy of the following complex. Focus on core stability and elbows high on the front rack position.**
(14:00 MIN)
Workout
Metcon (Time)
4 Rounds:
75 Double Unders/150 Single Unders
15 Toes to Bar
12 Alt. KB Goblet Lunges (53/35)|(35/26)
9 Up Down + KB Sumo Deadlift
(Score is time)
(15 MIN T.C.)
