Forever Young CrossFit – CrossFit

Warm Up (No Measure)

AMRAP X8 MIN

:15/side Thread the needle

:15/side Scorpion Stretch

12 Alt. Double DB Death March (25/15)|(15/10)

https://youtu.be/ZGchgrQLfno

:20 Prisoner Superman Hold

https://youtu.be/5cPIJvpibVc

5 Bootstrappers

10 Deadlift

Strength

Deadlift (Weight)

ON A 12:00 MIN RUNNING CLOCK…

Build to a (moderate/heavy) 3-reps of Deadlift

(4 sets)

Workout

E2MOM X26 MIN (AMRAP – Rounds)

Every 2:00 MIN Perform:

First 12 MIN:

10 Sumo Deadlift (155/105)|(135/95)

https://youtu.be/wQHSYDSgDn8

12 Russian KB Swings (70/53)|(53/35)

15 Up Down

Rest 2:00 MIN

Last 12:00 MIN:

8 Sumo Deadlift High Pull (135/95)|(95/65)

10 American KB Swings

12 Up Down to Target

(Score is Rounds Completed before the 2:00min mark)

*Scaling option on reps:

R1: 8-10-12

R2: 6-8-10