Thursday

Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Graduated Warm-up (R1 → R2 → R3)

3 ROUNDS (10:00 CAP)

R1:

8 Cal Row

8 Ring Rows

8 Push-ups

8 Slam Ball Deadlift

8 Alt. Lunges

:30 Samson Stretch

R2:

8 Cal Row

8 Scap Pull ups

8 Hands release Push ups

8 Slam Ball G2OH

8 Alt. Cossack Squats

8 Bootstrappers

R3:

8 Cal Row

8 Pull ups

8 Burpees

8 Slam Balls

8 Air Squats

8 Alt. Groiners

Recovery Workout

RX: Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – Row for Cals

MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)

MIN 3 – Hollow, Superman, or Plank Hold

MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*

MIN 5 – Slam Ball (25/15)

MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest…walk, breath, and recover.

INT: Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – Row for Cals

MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (35/15)

MIN 3 – Hollow, Superman, or Plank Hold

MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*

MIN 5 – Slam Ball (25/15)

MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest…walk, breath, and recover.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 L-Side Lat Distraction

2:00 R-Side Lat Distraction

2:00 Child’s Pose

2:00 Down Dog Pose