Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 sets:
10 Barbell Sumo Deadlift
5 Bootstrappers
:30/side Lower Back Stretch
10 Sumo Good Morning
Strength
Sumo Deadlift (5-5-5-5)
Tempo Work:
-:03 sec. descending from the hips to the ground.
-Bar transition close to your body.
*Moderate load. Choose a weight that will let you work on the tempo*
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Core
Metcon (No Measure)
3 Sets:
12/side KB Oblique Crunches
10 SLOW Crunches
10 Low Plank to High Plank Transition (every time you go up and down is one rep)
10 Leg Raises with Hip Lift
