Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
5/5 Side Lunges
5 Air Squats + :20 Bottom of the squat hold (Pushing knees outside with the elbows)
5 BB Back Squats
5 Bootstrappers
:20/side Lower Back Stretch
Strength
Back Squat (3-3-3-3)
ON A 15 MIN RUNNING CLOCK…
Build to a Heavy 3-rep of Back Squat.
*4 sets only*
(Between sets perform 6 DB Cyclist Squats)
Workout
Metcon (4 Rounds for reps)
4 Sets:
AMRAP X5 MIN
9 Double DB Hang Power Clean (50/35)|(35/25)
12 Double DB Front Squats (50/35)|(35/25)
15 KB Sumo Deadlift High Pull (53/35)|(35/26)
**Rest 1:00 between each set**
