Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Team Bike Warm up

into…

(Stretch Session)

1 Set:

:30/side Child pose (Left/Right)

:30/side Groiner Stretch

:20 Pike Stretch

:30 Bottom of the Squat Hold

into…

(Dynamic Warm Up)

2 Sets:

8 Jumping Air Squats

5/5 Cossack Squat

5 Push Ups

20 Calf Raises

Accessory Work

Metcon (No Measure)

3 Sets:

12 BB Bicep Curls

3-5 Negative HSPU or 5-7 Negative DB Z Press (:02 descending)

:30 Weighted High Plank (work with partner)

(10 MIN)

Partner Workout

Metcon (3 Rounds for reps)

3 Rounds:

EVERY 5:00 MIN PERFORM…

4 Rope Climbs

10/10 Sync. Single DB Front Rack Split Squat (50/35)|(35/25)

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

30 Up Down over Partner (15 each)

Remaining Time Max Power Clean (135/95)|(95/65)

**Rest 1:00 between sets**

(Score is reps on the Power Clean movement)