Wednesday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :50 Groiner + Twist

Min 2 – :50 Up-Down + Air Squat*

Min 3 – :50 Single DB Deadlift (35/25)

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

1:00 Burpees

1:00 Wall Ball Shots (20/14)

1:00 Wall Sit

1:00 Hands Release Push Ups

Immediately Into…

AMRAP x 5 MINUTES

20 Alt. Single DB Reverse Lunges (50/35)|(35/25)

10 Air Squats

3 Wall Walks

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Metcon

Metcon (No Measure)

3 Sets

20 Alt. V-Ups

10/side Low Plank Hip Rotation

20/side KB Oblique Crunches

:45 Low Plank to High Plank Transition