Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

5 PVC Kang Squat

10 Superman + :15 Superman Hold

20 BB Calf Raises

:30 Wall Sit Hold

into…

2 Sets:

10 BB Deadlift

10 Scap. Push Ups

10 Hollow Rocks

5/5 side Lunges

Strength

Deadlift (Weight)

ON A 12:00 MIN RUNNING CLOCK…

Build for a light-moderate 3 sets of 10-reps of Deadlift.

Workout

For Time: (Time)

21-15-9-6

Toes to Bar

Thrusters (115/75)|(75/55)

(Score is time)

Core Workout

Tabata (No Measure)

:20 on/:10 off

Bicycle Crunches

Alt. V-ups or Tuck Ups

Low Plank w/Hip rotation

Crunches