Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
5/5 PVC Around the World
8 Slow BB Good Mornings
10 PVC Passthrough
5 BB Strict Press
10 BB Bent Over Row
(7 MIN)
Strength
Stric Press (1-1-1-1-1-1-1)
ON A 12:00 MIN RUNNING CLOCK…
Build for a heavy 1-rep of Strict Press.
(5-7 attempts)
-Focus on the elbow position.
-Straight transition.
-No push using the legs.
-Keep knees and the elbows locked at the end of the movement.
Workout
Metcon (AMRAP – Rounds and Reps)
3 Sets
AMRAP X8 MIN
10 Push Jerks (155/105)|(135/95)|(95/65)
15 Burpees Over the Bar
20 Wall Ball Shots (20/14)|(14/10)
Rest 1:00 Between Sets
**Each set pick up where you left off**
(Each set the order of the movements will switch, but not the reps order. It always will be 10-15-20)
-Set 2:
Wall Ball Shots
Push Jerks
Burpees
-Set 3:
Burpees
Wall Ball Shots
Push Jerks
(Score is Rounds and Reps)
