Forever Young CrossFit – CrossFit

Warm Up (No Measure)

AMRAP X7 MIN

:15/side Lunge Stretch

:20 Barbell Jefferson Curl Hold (Plate 45 to step on it)

3/3 Alt. Groiner Stretch

:15/side Arm Extended Wall Stretch

5 Scap Pull Ups + 5 Kip Swings

10 Scap Push Ups

Floor Press

ON A 12:00 MIN RUNNING CLOCK…

Build to a Moderate-Heavy 5 Reps of Floor Press.

(4-5 Sets)

Workout

Every 3:00 MIN X5 Sets (5 Rounds for reps)

5 Bar Muscle Ups (Scaling option- 7 reps of any of these movements: C2B, Pull Ups, Low Bar MU transition or Ring Rows)

7/7 Alt. Hang DB Power Clean (50/35)|(35/25)

9 Hands Release Push Ups

Remaining time perform: Max Rope Climbs

Rest 1:00 between sets

(Score is reps of  rope climbs)