Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

5/5 Plate Around the World (25/15)

20 Jumping Jacks

5/5 Lunges

5 Hands Release Push Ups

10 Air Squats

10 Scap Pull Ups + 5 Kip Swings

Gymnastics

EMOM X10 MIN (No Measure)

Odds:

Advance:

3 Chest to bar Pull Ups or Pull Ups

3 Toes to Bar

3 Bar MU

Intermediate:

5 Jumping Pull Ups

5 Kipping Pull Ups

3 Toes to Bar

Beginners:

5 Ring Rows

5 Jumping Pull Ups

5-7 Kip Swings

Evens:

:30 Low Plank + :30 High Plank

Workout

For time: (Time)

21-18-15-12-9

Burpees Over the Bar

Power Clean (135/95)|(95/65)

*After each set 100m Run*

(18 min)