Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X8 MIN
:20 Wall Sit Hold
4/4 Groiner Stretch
8 Air Squats
5 BB Back Squats
5 PVC Good Mornings
5 Boot Strappers
Strength
Back Squat (5-5-5)
ON A 15:00 MIN RUNNING CLOCK…
Build for a moderate 5-reps (3 Sets only). Perform 2-3 warm up sets.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X12 MIN
8 Power Clean & Jerk (135/95)|(95/65)
50 Double Unders/100 Single Unders
12 Toes to Bar
(Score is Rounds and Reps)
Core
Metcon (No Measure)
AMRAP X5 MIN
5/5 Windshield Wipers
5/5 Side Plank Rotations
10 Tuck Ups
:30 Plank Hold (Low or High Plank)