Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

AMRAP X7 MIN

5/5 Groiner Stretch

5/5 Side Lunges

5 Kang Squat (PVC)

10 Back Squat (Barbell)

:30 Bottom Squat Hold

Strength

Back Squat (5-3-3-2-1-1)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X10 MIN

10 Power Clean (135/95)|(95/65)

20 Weighted Sit Ups (any odd equipment that add load to the movement)

16 Alt. Single DB Box Step Ups (24/20)|(50/35)|(35/25)

Core

Metcon (No Measure)

“TABATA”

:20 on/:10 off

Hollow Hold

Superman Hold

Hollow Rocks

Alt. Superman