Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
5/5 Elbow Punches
5 Air Squats
5 Front Squats
5 Bootstrappers
3/3 Groiner Stretch
10 Scap Pull Ups
Strength
Tempo Front Squat (3-3-3-3)
Build to a moderate 3-reps. Focus on tempo (:02 pause at the bottom of the squat)
*Keep an eye on your breathing pattern and core stability while pausing at the bottom.
Workout
Metcon (Time)
3 Rounds:
14 Toes to Bar
16 Single DB Alt. Devil Press (50/35)|(35/25)
18 Alt. DB Walking Lunges
75 Double Unders/150 Single Unders
Core
Metcon (No Measure)
3 Sets:
:20 Arms Forward Hollow Hold
:20/side Plank
:30 Flutter Kicks
:30 Leg Raises w/Hip Lifts
