Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
8 Bootstrappers
10 PVC Good Mornings
7 BB Front Squats
3/3 Groiner Stretch
10 Scap Pull Ups + 10 Scap Push Ups
(7 MIN)
Strength
Front Squat (1-1-1-1-1-1-1)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-rep of Front Squat
(5-7 Sets only)
-Elbows as high as possible.
-Breathing control.
-Straight transition descending.
Workout
Metcon (Time)
For Time:
7 Rounds:
7 Chest to Bar (Scaling option: Pull Ups)
7/7 Single DB Devil Press (50/35)|(35/25)
7/7 Back Rack Split Squat (115/75)|(95/65)
100m Run
(18 min T.C.)
