07/31/19

Forever Young CrossFit – CrossFit

View Public Whiteboard

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