Forever Young CrossFit – CrossFit

Warm Up (No Measure)

AMRAP X10 MIN

:30/side Pigeon Stretch

14 Alt. Death March (Stationary)

https://youtu.be/aHEVtId1C5Q

:30/side Lower Back Stretch

5 Push Ups to Pike

:15 Standing Straddle Stretch

:20/side Quad Stretch (against the wall)

Accessory Work

Not for time (No Measure)

3 Sets:

12 Supinated Ring Rows

https://youtu.be/kxVIYrlqiJg

:30 Glute Bridge Hold

https://youtu.be/hV6mCbTESoM

12 Alt. Bird Dog

https://youtu.be/vzU5xrs1gMQ

12-15 DB Floor Press

https://youtu.be/tXv-rEa5xn8

(10 MIN running clock)

*All movements must be slow and controlled (:02 sec. transition)**

Partner Workout

AMRAP X20 MIN (AMRAP – Rounds and Reps)

1000m Row or 50 Cal. Bike

20 Sync. DB Hang Snatch (50/35)|(35/25)

30 DB Push Press (50/35)|(35/25)

40 HSPU

50 KB Swings (53/35)|(35/26)

(Score is Rounds and Reps)