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 (3-3-3-3)
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
Metcon (AMRAP – Reps)
EMOM X12 MIN
MIN 1: 6/6 or 8/8 Front or Back Rack Split Squat (115/75)|(75/55)
MIN 2: Max Alt. DB Clean & Jerk (50/35)|(35/25)**
MIN 3: 8-10 Thrusters (115/75)|(75/55)
**Left and Right count as one rep.
Accessory Work
Metcon (No Measure)
3 Sets:
8/side Half Kneeling DB Strict Press (Light-Moderate)
14 Alt. DB Bicep Curls
15 Box or Bench Dips
