Forever Young CrossFit – CrossFit
Warm Up (No Measure)
3 Sets:
10 Scap. Pull Ups
8/8 Seated External Rotation (5/2.5)
12 Russian Swings (44/35)|(35/25)
5/5 Alt. Superman
10 BB Deadlift
10 Scap. Push Ups
Strength
Deadlift (Weight)
ON A 15 MIN RUNNING CLOCK…
Build to 75% of the1-RM and perform:
2-3 Sets of:
4-6 Repetitions @75%
How to build:
1 Set:
4 reps @60%
then…
1 Set:
3 reps @65%
then…
1 Set:
4 reps @70%
Next your 75%
Workout
AMRAP X15 MIN (AMRAP – Rounds and Reps)
10 HSPU
12 Toes to Bar
14 American KB Swings (53/35)|(35/26)
16 Box Jumps Over (24/20)
(Score is Rounds and Reps)