Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

10 PVC Around the World

:20/side Tricep Wall Stretch

5 Split Jerk Footwork Drill (PVC)

5 BB Strict Press

3/3 Groiner Stretch (:02 hold each leg)

Strength

Split Jerk (Weight)

ON A 13:00 MIN RUNNING CLOCK…

Build to a Heavy 1-rep of Split Jerk

https://youtu.be/GUDkOtraHHY

(5-7 Sets)

**Check the link**

Extended Warm-up

No Measure (No Measure)

2 Sets:

10 Scap. Pull Ups

5 Kip Swings

10 Empty BB Sumo DL High Pull

Workout

EMOM X 20 MIN (AMRAP – Reps)

MIN 1: 12 Alt. Front Rack Lunges (115/75)|(95/65)

MIN 2: 12-15 Toes to Bar

MIN 3: 12 BB Sumo Deadlift High Pull

MIN 4: Max Burpees to Plate (45)

(Score is reps of Burpees to Plate)