Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

10 Air Squats

5 Bootstrappers

5 BB Good Mornings

5/5 Elbow Punches

5 Front Squats

:20 Child Pose w/Elbows Forward

Strength

Front Squat (3-3-3-3-3)

ON A 15 MIN RUNNING CLOCK…

Build to a Heavy 3-reps of Front Squat

(5 Sets)

-Keep elbows as high as possible/Importante mantener los codos arriba.

-Hold your breath and keep the core engage before doing the squat/Agarrar aire y mantener el abdomen apretado antes de hacer la sentadilla.

Workout

Metcon (Time)

3 Rounds:

21 Front Squat (95/65)|(75/55)

15 Burpees Over the Bar

9/9 DB Snatch (50/35)|(35/25)(from the ground/desde el suelo)

(Score is Time)

*T.C. 15 MIN