Wednesday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

8 Air Squats

10 PVC Good Mornings

5 SLOW BB Front Squats

3/3 Groiner Stretch

:15/side Arm on the Wall Stretch

(7 MIN)

Strength

Front Squat (2-2-2-2-2)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-reps of Front Squat

(5 Sets)

-Elbows as high as posible.

-Core engage.

-Push the elbows up first after the descending transition to the bottom of the squat.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X5 MIN

12 Russian KB Swings (53/35)|(35/26)

9 Alt. Single DB Devil Press (50/35)|(35/25)

6 Box Jumps Over (24/20)

Rest 1:00 then…

AMRAPX5 MIN

12 American KB Swings

9 Alt. DB Up Down

6 Box Jumps

Rest 1:00 then…

AMRAP 3 MIN

Max Burpees***

(Score is Rounds and Reps)

***Burpees score will be posted on the notes***