Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Perform Warm-Up w/ an Empty Barbell…
AMRAP x 6 MINUTES
6 Alt. Elbow Punches w/ Barbell
6 Controlled Barbell Front Squats
6 Up-Downs Over Bar (stand first then jump with both feet)
6 Alt. Groiners
:15 Up-Dog Stretch
Strength
Metcon (Weight)
10-8-6*
Tempo Back Squat or Tempo Front Squat**
*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.
**Tempo Per Set…
Set 1: (31X1)
Set 2: (21X1)
Set 3: (11X1)
(Score is Weight)
Workout
“SPEED DEMON” (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-