Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
600m Run (increase intensity gradually)
Into…
AMRAP X6 min
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat
Workout
RX: Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max T2B*
Optional:
*GHDSU
*Knee to Elbows
Score is max total reps of FS & K2E combined.
INT: Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (115/75)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*
Optional
*GHDSU
Score is max total reps of FS & K2E combined.
BC: Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max DB Front Squats (25/20)
MIN 2 – Max DB Front Rack Hold
MIN 3 – Knee Raises*
Optional
*Floor Leg Raises
*Sit ups
Score is max total reps of FS & K2E combined.
