Monday

Forever Young CrossFit – CrossFit

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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)