Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
10 Groiners
10 KB Deadlift
10 Barbell Kang Squats
10 Bootstrappers
Strength
Metcon (Weight)
3 SETS FOR QUALITY*
5 Tempo Back Squat (21X1, Heavy)
10 Russian KB Swings (Heavy)
1:00 Glute Bridge Hold
*Same weight across all 3 sets.
(Score is Back Squat Weight)
Workout
Metcon (Time)
FOR TIME
45 Back Squats (185/135)|(135/95)*
*Option to come from the rack.
**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)|(35/26) + 30 Double Unders.
(Score is Time)