Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

5 Bootstrappers

10 PVC Good Morning

5/5 Side Lunges

3/3 Groiner Stretch

into…

2 Sets:

5/5 Elbow Punches (behind the neck)

5 Front Squat

15 Calf Raises

10 Scap Pull Ups

Strength

Front Squat

ON A 12:00 MIN RUNNING CLOCK…

Build to a Moderate 4-reps w/tempo (:02 descending)

(4-5 Sets)

-Mid-line stabilization and control.

-Solid Front Rack Position.

Workout

AMRAP X8 MIN-X2Sets (AMRAP – Rounds and Reps)

1st Set:

15 Wall Ball Shots (20/14)|(14/10)

12 Box Jumps (24/20)

10 Alt. Goblet Lunges (53/35)|(35/26)

2nd Set:

15 Pull Ups

12 Box Jumps Over (24/20)

10 Goblet Squats

**Rest 1:00 between sets**