Wednesday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

5/5 Side Lunges

5 Bootstrappers

10 Good Mornings

into…

2 Sets:

5 Front Squats

5/5 Groiner Stretch

5/5 Elbow Punches

Strength

Front Squat (3-3-3-3)

4 Sets

Build to a Heavy 3-reps

-Strong front rack position.

-Focus on Mid Line Stabilization.

Front Squat (3-3-3-3)

4 Sets

Build to a Heavy 3-reps

-Strong front rack position.

-Focus on Mid Line Stabilization.

Workout

Metcon (5 Rounds for calories)

EMOM X25 MIN

MIN 1: 15 KB Russian Swings (70/53)|(53/35)

MIN 2: Max Calories (Row or Bike)

MIN 3: 15 Wall Ball Shots (20/14)

MIN 4: 20-25 Sit Ups

MIN 5: 12-14 Alt. Hang DB Power Clean (50/35)|(35/25)