Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
5/5 Plate Around the World
5 Pike Push Ups or Push Ups into Pike Stretch
3/3 Goiner Stretch
5/side Single DB Strict Press (Light-Moderate Load)
10 Bootstrappers
(7 MIN)
Strength
Tall Split Jerk (Weight)
Lead by Coach
5 Sets of 3 Reps (Light Load)
Workout
Metcon (Time)
FOR TIME:
4 Rounds:
5 Squat Clean (155/105)|(135/95)
12 Box Jumps Over (24/20)
15 Burpees Over the Bar
(18 MIN T.C.)
Core Hold EMOM (No Measure)
06 MIN EMOM
MIN 1: :15 Hollow Hold-:15 Superman Hold|:30 Recovery
MIN 2: Max Leg Raises w/Hip lift
Hollow hold for the first 15 seconds then roll onto belly for a 15 second superman hold. Then recover until the next minute hits.
