Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
20 Alt. Superman
10 BB Good Morning
Side Lunges Stretch (:30 sec. each side)
10 Deadlift
15 Glute Bridge
Strength
Deadift (1-1-1-1-1)
Build to a Heavy 1-rep on a 15 min running clock…
(1-1-1-1-1)
*Perform a heavy rep with perfect mechanics and form. Once you feel your losing your posture, stop.
Workout
Metcon (Time)
“FOUNTAIN OF YOUTH”
FOR TIME:
50 Sit Ups
45 Power Clean (115/75)|(95/65)
400m Run
35 KB Russian Swings (70/53)|(53/35)
30 Alt. KB Front Rack Walking Lunges
25 Wall Ball Shots (20/14)|(14/12)
Cash Out:
21 Deadlift (225/155)|(185/125)
(T.C. 15 MIN)
Core
Metcon (No Measure)
2-3 Sets:
:30/side Star Plank or Side Plank w/Leg Elevated
:30 Low Plank to High Plank Transition
15 In and Out Abs
10/side Plank Pulses
