Monday

Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

3 Sets:

7 Bootstrappers

5/5 Frankenstein Kicks

7 Air Squats

5/5 Side Lunges

7 Back Squats (Empty Barbell)

Strength

Back Squat (2X3 Reps @70%)

Workout

Metcon (AMRAP – Rounds and Reps)

2 Sets

AMRAP X 5 MIN

35 Double Unders/75 Single Unders

12 Alt. Hang DB Snatch (50/35)|(35/20)

5/5 Front Rack Split Squat (115/75)|(75/55)

Rest 2:00 then repeat

*Pick up where you left off.

Core

Metcon (No Measure)

AMRAP X7 MIN

5/5 Alt. Hang Leg Raises

20 Alt. V-Ups

:30 Quadruped Hold

:30 Scissors Kicks