Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP…
10 min AMRAP
100m run
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
After the General warm up…
3 ROUNDS…
3 Front Rack Stretch w/ PVC
3 Wall Squats (32×1)**
Strength
Front Squat (10RM)
ON A 15:00 RUNNING CLOCK…
Establish 10RM Front Squat*
*Max 2 attempts at 10RM
Workout
Rx: Metcon (Time)
FOR TIME
20 Front Squat (135/95)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)
15 Front Squat (155/105)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)
**For the Plate OH Lunges, Plate must be held OH at extension.
-16:00 Time Cap-
INT: Metcon (Time)
FOR TIME
20 Front Squat (95/65)
40 Sit-ups*
40 Plate OH Step-Back Lunges (15/10)
15 Front Squat (115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (135/95)
**For the Plate OH Lunges, Plate must be held OH at extension.
-16:00 Time Cap-
BC: Metcon (Time)
FOR TIME
20 Goblet Squat
20 Sit-ups
30 Plate OH Step-Back Lunges
15 Goblet Squat
15 Sit-ups
25 Plate OH Step-Back Lunges
10 Goblet Squat
10 Sit-ups
20 Plate OH Step-Back Lunges
10 Goblet Squat
**For the Plate OH Lunges, Plate must be held OH at extension.
-16:00 Time Cap-