Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
5 Bootstrappers
10 Air Squats
10 PVC Good Morning
5 Back Squats
4/4 Groiner Stretch
Strength
Back Squat (1-1-1-1-1-1-1)
ON A 20:00 MIN RUNNING CLOCK…
Build for a HEAVY 1-rep of the day (not a PR)
(7 attempts only)
*Focus on no misses.
Workout
Metcon (4 Rounds for time)
4 Sets:
20 Wall Ball Shots (20/14)
200m Run
25 Burpees to Plate (45/25)
*Rest 1:00 between sets
(The objective is to finish each round below the 4:00min mark. Scaling option: Burpees 15-20 reps.)