Wednesday

Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

2 Sets:

12 Alt. Superman

10/side Seated Plate Shoulder External Rotation (5,2.5)

10 Snow Angels

into…

2 Sets:

5 Snatch Deadlift

5 Snatch High Pull

5 Muscle Snatch

Strength

Metcon (Weight)

Every :30 for 12 min

1 Power Snatch (keep same weight across the sets)

(Moderate load, no misses)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X12 MIN

7 Hang Power Snatch (115/75)|(75/55)

14 Back Rack Lunges

21 Wall Ball Shots (20/14)|(14/10)

Core

Metcon (No Measure)

3 Sets

:30 Russian Twist

12 Leg Raises w/hip lift

10/10 Windshield Wipers

20 Alt. Heel Touches