Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

AMRAP X7 MIN

10 Double Unders/20 Single Unders

7 PVC Good Morning

4/4 PVC Back Rack Lunge w/Torso Twist

5 Back Squat (Barbell)

Strength

Back Squat (2X5-2X3)

ON A 15:00 RUNNING CLOCK…

2X5 reps @60%

2X3 reps @65%

Workout

Metcon (Time)

3 Rounds:

50 Double Unders/100Single Unders

20 KB Goblet Squats (53/35)|(35/26)

15 Hands Release Push Ups

200m Run

(Hard Cap 7 min, Time Cap 10 min)

Core

Metcon (No Measure)

TABATA :20 ON/:10 OFF

MOVMT 1- Weighted V-Ups (DB or Slam Ball)

MOVMT 2- Quadruped Heel Taps

MOVMT 3- Seesaw Low Plank

MOVMT 4- Low or High Plank Knees to Elbows