Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

10 PVC Good Morning

5/5 PVC Around the World

5/5 DB Strict Press (Light Load)

5 Split Jerk Footwork Drill (no equipment)

into…

2 Sets:

5 BB Strict Press

:20 Child Pose w/Elbows Forward

5 BB Push Jerks

3 BB Split Jerk (:02 Hold on the receiving position)

Strength

Split Jerk Balance (Weight)

Lead by coach

4-5 Sets of 5 Reps

1st Set: Empty Barbell

2nd Set: (75/55)|(65/45)

3rd Set: (95/65)|(75/55)

4th Set: (105/85)|(85/65)

5th Set: (135/95)|(105/85)

Workout

EMOM X16 MIN (AMRAP – Rounds and Reps)

MIN 1: AMRAP of: 5 Toes to Bar + 5 Push Press (115/75)|(95/65)

MIN 2: AMRAP of: 10 Handstand Push Ups + 5 Push Ups

MIN 3: Rest

MIN 4: 15 Burpees (Scaling option: 8-10 reps or 12-15 Up down)

(Score is Rounds and Reps of MIN 1 and 2)