Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
3 Sets
6/6 Lunges
:30 Bottom Squat Hold
10 Air Squats
5 Back Squat
Strength
Back Squat (3X1-2 Reps @90-95% )
Workout
Metcon (AMRAP – Rounds and Reps)
EMOM X16 MIN
MIN 1: 65 Double Unders/120 Single Unders
MIN 2: 15 Toes to Bar
MIn 3: 12 Box Jumps (24/20)
MIn 4: Max Power Clean (135/95)|(95/65)
Core
Metcon (No Measure)
2 Sets
12/side Standing KB Oblique Crunches
:30 Hollow Hold into :30 Tuck Hold
:30 Side Plank
:30 Low Plank (all the body weight forward)
