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…

3 Sets:

5 BB Clean Deadlift

5 Clean High Pulll

3 Barbell Strict Press

3 Muscle Clean

Strength

Every :30 X8 MIN (Weight)

1 Clean + 1 Split Jerk (use the same load for the 16 reps)

https://youtu.be/PjY1rH4_MOA

-Weight Guide:

225/155

205/135

185/125

155/105

135/95

115/75

95/65

Workout

For time: (Time)

4 Rounds:

12 Push Jerks (135/95)|(115/75)

14 Alt. Single DB Up Down (50/35)|(35/25)

16 Alt. Pistol Squats (Scaling options: banded assisted pistol squats, KB Goblet Squats, Narrow Stance Goblet Squats)

50 Double Unders/100 Single Unders

(T.C. 18 MIN)