Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X6 min
20 Singles → 20 Fast Singles → 20 Double Unders
10 Arm Crosses
10 Arm Circles Forward / 10 Back
10 Arm Haulers
Into…
X3 sets
:30 sec. Foam roll on lats
:35 sec. Barbell OH hold
:20 Elbow Punches with Barbell
Strength
Push Press (1RM)
ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press
Workout
RX: Metcon (3 Rounds for time)
1. EVERY 2:00 FOR 2 SETS
35 Double Unders
15 Push Press (115/75)
-Rest 1:00-
2. EVERY 2:00 FOR 2 SETS
35 Double Unders
12 Push Press (135/95)
-Rest 1:00-
3. EVERY 2:00 FOR 2 SETS
35 Double Unders
9 Push Press (165/115)
Score is your fastest time for each of the three intervals.
INT: Metcon (3 Rounds for time)
1. EVERY 2:00 FOR 2 SETS
35 Double Unders
15 Push Press (75/55)
-Rest 1:00-
2. EVERY 2:00 FOR 2 SETS
35 Double Unders
12 Push Press (95/65)
-Rest 1:00-
3. EVERY 2:00 FOR 2 SETS
35 Double Unders
9 Push Press (115/75)
Score is your fastest time for each of the three intervals.
BC: Metcon (3 Rounds for time)
1. EVERY 2:00 FOR 2 SETS
35 Single Unders
15 DB Push Press (20/15)
-Rest 1:00-
2. EVERY 2:00 FOR 2 SETS
35 Single Unders
15 DB Push Press (20/15)
-Rest 1:00-
3. EVERY 2:00 FOR 2 SETS
35 Single unders
15 DB Push Press @(20/15)
Score is your fastest time for each of the three intervals.
