Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
:15/side Lunges Stretch
10 Air Squats
5 SLOW Good Morning
5/5 Bird Dog
into…
2 Sets:
5 SLOW Back Squats
5 PVC Kang Squats
5 Bootstrappers
10 Scap Push Ups
Tempo Front Squat (3-3-3-3)
ON A 14:00 RUNNING CLOCK…
Build to a moderate 3-reps of Front Squat
(:02 descending, :02 pause at the bottom)
(4 sets)
*Focus on tempo and core stability
Workout
Strength
Metcon (AMRAP – Rounds and Reps)
3 Sets:
AMRAP X6 MIN
12 KB Russian Swings (70/53)|(53/35)
15 Wall Ball Shots (20/14)|(14/10)
20 Alt. Med Ball Lunges (20/14)|(14/10)
Rest 1:00 then repeat…
(Score is Rounds and Reps)
*Set 2:
15 KB Russian Swings (70/53)|(53/35)
12 Wall Ball Shots (20/14)|(14/10)
30 Alt. Med Ball Lunges (20/14)|(14/10)
**Set 3:
18 KB Russian Swings (70/53)|(53/35)
15 Wall Ball Shots (20/14)|(14/10)
40 Alt. Med Ball Lunges (20/14)|(14/10)
