Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

8 Bootstrappers

10 PVC Good Mornings

5 SLOW BB Back Squats

3/3 Groiner Stretch

:15/side Child Pose Stretch (Left/Right)

(7 MIN)

Strength

Back Squat (4-4-4-4)

ON A 12:00 RUNNING CLOCK…

Build for a Moderate 4-Reps of Back Squat

-Focus on Mid-line Stabilization.

-Controlled Transition Descending.

Extended Warm-up

Warm-up (No Measure)

Snatch Drill **Lead by Coach**

2 Sets:

3 Snatch Deadlift

3 Snatch High Pull

3 Muscle Snatch

3 Behind the Neck Push Jerks (Snatch Grip)

3 Power Snatch (From above the knees)

Workout

Metcon (Time)

FOR TIME:

Buy in: 400m Run

10 Rounds:

4 Power Snatch (135/95)|(115/75)|(95/65)

6 American KB Swings (70/53)|(53/35)|(35/26)

4/4 BB Front Rack Alt. Lunges

After completing all the rounds…

200m Sprint

(22 MIN T.C.)