Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X8 MIN
:20/side Child Pose Stretch (Left/Right)
:15/side Pigeon Stretch
:20 Child Pose Stretch (Elbows Forward)
12/side Single Leg DB Romanian Deadlift (One DB-Light Load)
5 Push Up to Pike Stretch
Front Squat (4-4-4-4-4)
ON A 12:00 MIN RUNNING CLOCK…
Build to a Moderate 4-reps w/tempo (:02 descending)
(4-5 Sets)
-Mid-line stabilization and control.
-Solid Front Rack Position.
Workout
Metcon (Time)
FOR TIME:
3 Rounds:
400m Run
12 Thrusters (115/75)|(95/65)
8/8 Alt. Single DB Up Down (50/35)|(35/25)
100 Double Unders/200 Single Unders
(15 MIN)
Accessory Work
Metcon (No Measure)
3 Sets:
12 Alt. DB Hammer Bicep Curls
10 Tempo Deficit Push Ups
12 Slow BB Good Morning (empty barbell)
(No Measure)
