Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

5 PVC Kang Squat

https://youtu.be/5zCC38weG5Q

20 Alt. Shoulder Taps

5 Pike to Cobra (hold :02 each position)

https://youtu.be/DuK3Avgzt5c

:20 Child Pose w/Elbows Forward

into…

2 Sets:

5 BB Clean Deadlift

5 Clean High Pulll

3 Muscle Clean

5/5 BB Elbow Punches

Strength

Clean Complex: (Weight)

ON A 14:00 MIN RUNNING CLOCK…

5 Sets:

1 Clean High Pull

+

2 Squat Clean (Drop the bar after each Squat Clean)

(:05 break on the squat clean singles)

Workout

AMRAP X12 MIN (AMRAP – Rounds and Reps)

50 Double Unders/100 Single Unders

12 Alt. DB Devil Press (50/35)|(35/25)

15 HSPU (Scaling Option: 15 DB Z Press or 15 Box Pike Push Ups)

200m Run

(Score is Rounds and Reps)