Wednesday

Forever Young CrossFit – CrossFit

View Public Whiteboard

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)