Wednesday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

5 min AMRAP

200m Jog then…

25ft High Knees

25ft Butt Kickers

25ft Bear Crawl

25ft Quadruped Crawl*

25ft Karaoke

25ft Over the Fence, Under the Fence

1 min Rest

5 min AMRAP

200m Jog then…

5 Bootstraps

10 Alt Groiners with Twist

10 Split Squats/leg

10 Single Leg RDL/leg (with or without weight)

20 Plank Shoulder Taps

3 Wall Walks

Skill

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 Single Leg Squat

MIN 2 – :45 Wall Walk

MIN 3 – :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

Workout

RX: Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 Deadlift (75/55)

3 Strict Press

7 Back-Rack Thrusters

INT: Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 Deadlift (65/45)

3 Strict Press

7 Back-Rack Thrusters

BC: Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 Med Ball Deadlift (20/14)

3 Strict Press

7 Thrusters

Metcon (AMRAP – Rounds)

AMRAP X10 min

25ft. HSW

15 Russian Swing @70/53

5/5 Single Arm KB Front Squat @70/53

12 Burpees to plate @45