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
Squat Clean (Weight)
ON A 14:00 MIN RUNNING CLOCK…
Build to a Heavy 1-rep
https://youtu.be/Ty14ogq_Vok
(5-7 sets of 1 rep)
*2-3 sets of 3 reps for warm up*
Workout
For Time: (Time)
3 Rounds:
15 American KB Swings (53/35)|(35/26)
12 Front Squats (135/95)|(95/65)
9 Hang Power Clean
400m Run
(T.C. 15 MIN)
