Monday

Forever Young CrossFit – CrossFit

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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-