Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
10 Samson Lunges
8 Alt. Groiners
8 KB Deadlifts *
10/10 Single Leg Glute Bridge-Ups
* KB Deadlifts Switch to Russian KB Swings for Set 3
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
10 Alt. Tempo Pistol Squats (2020)*
:45 Hollow Rocks
*Use a post or upright if needed to control the descent and ascent.
-Rest :45 b/t Sets-
Workout
Metcon (AMRAP – Reps)
ON A 4:00 RUNNING CLOCK x 4 SETS
25 Russian KB Swings (70/53)|(53/35)
15 Hands Release Push Ups
15/12 Cal Row or 12/10 Cal Bike
Max Air Squats or Alt. Pistol Squats in time remaining…
-Rest :30 b/t Sets-
(Score is Reps)