Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills:
2 Sets:
(25′ each movement)
Knee to Chest Stretch
Toe Walk
Heel Walk
Frankenstein Kicks
High Knees
Butt Kicks
Karaoke (down and back)
then…
1 Round:
15 Glute Bridge
10/side Single Arm DB Deadlift (Warm Up load)
5 Inch Worm w/Push Up
10 Bootstrappers
Workout
Metcon (Time)
For Time:
Buy in: 1600/1200m Row or 60/40 Cal. Bike
into…
50 Alt. DB Hang Snatch (50/35)|(35/25)
40 KB Swings (53/35)|(35/26)
30 Slam Ball Throw (25/15) or Plate G2OH (45/25)|(25/15)
20 Burpees to Target
30 Slam Ball Throw (25/15) or Plate G2OH (45/25)|(25/15)
40 KB Swings (53/35)|(35/26)
50 Alt. DB Hang Clean & Jerk (50/35)|(35/25)
Then…
800m Run to Finish