Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

:15/side Child Pose Stretch

5/5 Elbow Punches

10 Alt. Superman + :10 sec. hold

5 Bootstrappers

into…

2 Sets:

5 Clean High Pull

5 Muscle Clean

5 Front Squats

5/5 Elbow Punches (Behind the neck)

Strength

Power Clean

Build for a Moderate triple.
(Rest :10 between reps)

-Focus on High Pull.
-Focus on strong receiving position.

Workout

4 Sets: (Time)

35 Double Unders/70 Single Unders

8 Hang Power Clean (135/95)|(95/65)

10 Alt. Pistol Squats (Scaling option: 8/8 Pistols with a band, 14 Goblet Squats, 14 Narrow Stance Goblet Squats.)

200m Run

(Score is time)

(Hard Cap. 14:00-T.C. 16 MIN)