Forever Young CrossFit – CrossFit
10 MIN WARM-UP (No Measure)
10 Jumping Jacks
8 Jumping Air Squats
10(ttl) Side Lunges
5 Half Burpees
10 PVC Good Mornings
5 PVC Kang Squat (:03 pause at bottom)
Back Squat
5-5-3-3-3-1-1
– Rest at least 2 MIN b/t sets –
*Week 5 of Squat Cycle. Deload week and set-up
week. Goal is intentional building toward moderate-heavy single…no missed reps.
5-5 Moderate
3-3 Moderate Heavy
1-1 Moderate Heavy +
“Speed Demon” Rx (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)
30 Half Burpee
Rx+ sub 8 MIN
Time Cap: 10 MIN
“Speed Demon” BOOTCAMP (Time)
3 ROUNDS FOR TIME
20 Single DB Front Squat (25/15)
20 Half Burpee
Time Cap: 10 MIN
“Speed Demon” INTERMEDIATE (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (25/20)
30 Half Burpee
Time Cap: 10 MIN