Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

10 Scap Push Ups

10 Scap Pull Ups

5 Kip Swings

10 Hollow Rocks

:15/side Child Pose Stretch

10 Alt. V- Ups

Gymnastics

EMOM X12 MIN (No Measure)

MIN 1: 10-12 Toes to Bar

MIN 2: :30 Hollow Hold + :30 Superman Hold

MIN 3: 10-12 Pull Ups

MIN 4: 10 Barbell Pendlay Row (moderate load)

https://youtu.be/ezrZnmjZTR4

Workout

3 Sets: (AMRAP) (AMRAP – Rounds and Reps)

6 MIN per set:

1st Set:

15 Burpees

12 Box Jumps (24/20)

9 Hands Release Push Ups

rest 1:00 min then…

2nd set:

15 Box Jumps

12 Hands Release Push Ups

9 Burpees to Target

rest 1:00 min

3rd set:

15 Burpees to Box Jumps Over

12 Deficit Push Ups (45/25)|(hands on the plates, chest touch the ground)