Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

10 PVC Around the World

5/5 Single DB Strict Press (25/15)

5 Push Up into Pike Stretch

3/3 Groiner Stretch

10 Scap. Push Ups

7 KB Russian Swings

Strict Press (Weight)

ON A 12 MIN RUNNING CLOCK…

Build to 65% of the1-RM we did the past week and perform:

4 Sets of:

6 Repetitions @65%

Strength

AMRAP X7 MIN (x2) (AMRAP – Rounds and Reps)

15 American KB Swings (53/35)|(35/26)

12 Wall Ball Shots (20/14)|(14/10)

9/9 Single DB Hang Clean & Jerk (50/35)|(35/25)

Rest 1:00 min between sets

Workout

Core Workout

3 Sets: (No Measure)

15/side KB Oblique Crunches

:20 Knee Raise Hold

:30 Hollow Hold

20 Weighted Crunches