Wednesday

Forever Young CrossFit – CrossFit

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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)