Forever Young CrossFit – CrossFit
General Warm-Up 1.8 w/ PVC (No Measure)
400m run/2min jumping rope (coach’s choice)
dislocates while narrowing grip (20 reps)
reverse dislocates (20 reps)
front rack stretch (30 sec R/L)
twist (20 reps)
lunge with twist (5 reps R/L)
slow press & pull apart (10 reps)
Sots press (20 reps)
duck walk 3x(3 steps & back)
OHS w/ wall (10 reps)
Pause Snatch (10min EMOM )
Pause snatched begins with a 3 second hold above the knee and then a full snatch
Perform one pause snatch
every minute going up in weight!
5 ground to overhead EMOM
30 snatches 95/135 for time.
However!!! every minute perform 20 Dubs..
15 min time cap
Isabelicius Boot camp (Time)
60 alternating one arm snatch.
Every minute 20 jump rope
Cool Down Shoulder Focus (No Measure)
Thoracic stretch on the wall (30sec)
Shoulder stretch on the wall (30sec)
Tricep stretch LEFT/RIGHT (:30sec)
Hands Up and back w/ elbows bent 10 reps
Hands down and back w/ elbows bent 10 reps
One hand behind & grab elbow LEFT/RIGHT (:30sec)
Chicken wing squat 2x (:30sec)