Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
8 Air Squats
10 PVC Good Mornings
5 SLOW BB Back Squats
3/3 Groiner Stretch
:15/side Arm on the Wall Stretch
(7 MIN)
Strength
Back Squat (2-2-2-2-2)
ON A 14:00 MIN RUNNING CLOCK…
Build to a Heavy 2-Reps of Back Squat
(5 Sets)
-Squeeze your Scapula.
-Straight Transition Descending.
-Hold your breath until the rep is completed.
Workout
Metcon (AMRAP – Reps)
EMOM X20 MIN
MIN 1: Max Reps of Double DB Devil Press (50/35)|(35/20)
MIN 2: 100m Run
MIN 3: 12 Front Squats (135/95)|(115/75)
MIN 4: 18 KB Russian Swings (53/35)|(35/26)
(Score is Reps)