Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

:20 Cobra Stretch

:20 Standing Straddle Stretch

6/6 Alt. Death March

5/5 Lunges

into…

2 Sets:

10 Floor Press

:20 Pike Stretch

:15/side Pigeon Stretch

10 Scap Push Ups

CONDITIONING

Row + Bike (3 Rounds for calories)

Intervals:

3 Sets:

1:00 Row (increase effort every :15 sec.)

+

:30 Bike Max effort

*Rest 2:00 min between sets*

(Calories is the score)

Workout

EMOM X20MIN (AMRAP – Reps)

MIN 1: 8 Alt. DB Renegade Row (with push up) (50/35)|(35/25)

MIN 2: 15 Wall Ball Shots (20/14)|(14/12)

MIN 3: 18 KB Russian Swings (53/35)|(35/26)

MIN 4: 60 Double Unders/75 Single Unders

Min 5: Max reps of Floor Press (135/95)|(115/75)