Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

2 Sets

5/5 Side Lunges

5 Lunge + Lunge + Air Squat (1 rep)

10 Barbell Good Mornings

10 Bootstrappers

Into…

1 Set

10 BB Back Squats

10 Up & Down

10 BB Sumo Good Mornings

Strength

Back Squat (3X2 reps @80%)

Workout

Metcon (AMRAP – Rounds and Reps)

2 Sets

AMRAP X7 MIN

15 Wall Ball Shots (20/14)|(14/10)

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

9 Hang Power Clean (135/95)|(95/65)

Rest 1:00 and repeat…

*Pick up where you left off.

Core

Metcon (No Measure)

3 Sets

12/side Half Kneeling DB Low to High Chop (moderate load)

12 Alt. Bird Dog

3/3 DB or KB Windmill