Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
8 Air Squats
10 BB Good Mornings
5 Scap Pull Ups + 5 Kip Swings
4/4 Groiner Stretch
:15/side Child Pose Stretch
(8 MIN)
Strength
Back Squat (1-1-1-1-1)
ON A 20:00 MIN RUNNING CLOCK…
Build to a Heavy 1-rep of Back Squat.
(5-7 Sets)
-Squeeze your Scapula.
-Straight Transition Descending.
-Hold your breath until the rep is completed.
**Remember: “Heavy” does not mean it needs to be a Personal Record. It means the “heaviest” weight that your body allows you today. Work depending on how you feel.**
Workout
Metcon (Time)
3 Rounds:
15 Toes to Bar
12 Power Clean (155/105)|(135/95)|(115/75)
10 Burpees to Box Jump Over (24/20)
(Score is Time)
**Hard Cap. 10 MIN/T.C. 13 MIN**
