Wednesday

Forever Young CrossFit – CrossFit

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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)