Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

:20/side Standing Straddle Stretch

5 SLOW Barbell Good Morning

5/5 Lunges

5 Bootstrappers

5 Kip Swings

Strength

Tempo Back Squat (3-3-3-3)

ON A 12:00MIN RUNNING CLOCK…

Build to a moderate 3 reps of Back Squat :02 descending and :02 pause at the bottom of the squat.

*The objective is to focus on a controlled and solid descending transition and keeping your form getting out of the bottom of the squat.

Workout

Metcon (3 Rounds for time)

3 Rounds:

20 Wall Ball Shots (20/14)

16 Alt. Front Rack Lunges (115/75)|(95/65)

14 Toes to Bar

400m Run

*Rest 1:00 Between Rounds