Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
:20/side Arms Wall Stretch
:30 Child Pose Stretch
8 Up Down
5/5 Groiner Stretch
5 Bootstrappers
A. CONDITIONING
Metcon (Calories)
4 Sets:
1:00 for Max Calories on Bike or Rower
Rest 2:00 MIN between sets
Workout
Back It Up RX (Time)
30-20-10
Back Squats (135/95)
15-10-5
Bar Muscle-Up
Back It Up INTERMEDIATE (Time)
30-20-10
Back Squat (95/65)
15-10-5
Pull-up
Back It Up BOOTCAMP (Time)
30-20-10
Jump Squat
15-10-5
Ring Row*
*Make them DIFFICULT
