Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X8 MIN
:20 Side Lunge Stretch
:20 Lower Back Stretch
10 Air Squats
5 SLOW BB Good Mornings
5 Back Squats
10 Scap Pull Ups + 5 Kip Swings
Strength
Back Squat (1-1-1-1-1-1-1)
ON A 20:00 RUNNING CLOCK…
Perform a Heavy 1-Rep of Back Squat.
(5-7 Sets)
**Save the weight on your personal notes for percentage work later on.**
Workout
Metcon (Time)
For Time:
4 Rounds:
15 Pull Ups
15 Hands Release Push Ups
15 American KB Swings (53/35)|(35/26)
100m Run
(15 MIN T.C.)
Cool Down
Metcon (No Measure)
3:00 MIN Break
:30 sec. each Stretch (4:00MIN)
Child Pose Lat Stretch (Right/Left)
Cobra Stretch
Lower Back Stretch (Left/Right)
Pigeon Stretch (Left/Right)
Standing Toe Touch Hold
