Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

3 sets

10 Bootstrappers

5/5 Groiner Stretch

5/5 Elbow Punches

5 Front Squats

Strength

Front Squat (3X2 Reps @90-95%)

Workout

Metcon (AMRAP – Reps)

EMOM X12 MIN

MIN 1: 6/6 Barbell Front Rack Split Squat (135/95)|(95/65)

MIN 2: Max Wall Ball Shots (20/14)|(14/12)

MIN 3: 100m Run w/ Med Ball

MIN 4: Rest

Core

Metcon (No Measure)

AMRAP X5 MIN

50 Alt. Mountain Climbers

30 Alt. High Plank Knees to Elbows

10 V-Ups + Tuck Ups (1 V-Up+1 Tuck Up=1rep)