Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

:15 sec. Elbow Stretch (against the wall)

:15 sec./side Child Pose Stretch

3/3 Rope Pull Ups (3/each arm)

:15/side Scorpion Stretch

100m Light Jog

Skill Practice

EMOM X8 MIN (No Measure)

MIN 1: 2-3 Rope Climbs

MIN 2: 12 Barbell Bent Over Row (As Heavy As Form Allows)

https://youtube.com/shorts/y0DqkC8jt_Y?feature=share

-Rope Climb Technique breakdown

https://youtu.be/AD0uO7JGdZU

Workout

4 Sets: (AMRAP – Reps)

-1:00 MIN EACH MOVEMENT:

Max reps of:

-Shuttle Run (down and back is one rep)

-Burpees to Plate (45)

-Single DB Thruster (50/35)|(35/25) (switch arms at the :30 sec. mark)

Rest 1:00 between sets