Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
3 SETS
5/5 Side Lunges
10 Bootstrappers
10 Alt. Groiners
10 Tempo Air Squats (Barbell Back Squat Optional) (2121)
-Quick Rest & Repeat-
Strength
Metcon (Weight)
ON A 20:00 RUNNING CLOCK…
Build for a Heavy 1-Rep of:
Back Squat
(1-1-1-1-1)
*Take your time for the build, don’t jump more than fifty pounds per rep.*
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X8 MIN
15 American KB Swings (53/35)|(35/26)
12 Up & Down
9 Front Squats (155/105)|(135/95)
Core
Metcon (No Measure)
3 Sets:
:30 Flutter Kicks
:30 Quadruped Hold
12 Weighted Get Up Sit Ups
30 Alt. Bicycle Crunches
