Friday

Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

3 Sets

10 PVC Good Mornings

6/6 Standing Toe Touches

10 Barbell Deadlifts

10 Superman + :20 Superman Hold

Strength

Deadlift (2×3 @70%)

Workout

Metcon (AMRAP – Rounds and Reps)

Every 1:30 X5 sets perform…

AMRAP of:

12 Russian KB Swings (53/35)|(35/26)

10 HSPU

8 Alt. DB Clean & Jerk (50/35)|(35/25)

*Rest :30 between sets

Core

Metcon (No Measure)

AMRAP X7 MIN

12 Windshield Wipers

10 Leg Raises w/ Hip Lift

30 Alt. Flutter Kicks

10 Alt. Bird Dog (Knees off the ground)