Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

8 Bootstrappers

10 PVC Good Mornings

5 SLOW BB Back Squats

3/3 Groiner Stretch

:15/side Child Pose Stretch (Left/Right)

(7 MIN)

Strength

Back Squat (3-3-3-3)

ON A 14:00 MIN RUNNING CLOCK…

Build to a Mod-Heavy 3-reps of Back Squat

(4 Sets)

-Focus on Mid-line Stabilization.

-Controlled Transition Descending.

Extended Warm-up

Warm-up (No Measure)

1 Set:

5 Clean DL

3 Clean High Pull

5 Muscle Clean

3/3 Elbow Punches

5 Power Clean

**Then choose your load for the first set**

Workout

Metcon (4 Rounds for weight)

4 Sets:

2 Rounds:

15 American KB swings (53/35)|(35/26)

5/5 Alt. DB Clean & Jerk (50/35)|(35/25)

3 Power Clean (AHAFA)

Rest 1:00 after each 2 Rounds (at your own pace)

(14 MIN T.C.)