Forever Young CrossFit – CrossFit
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***