Forever Young CrossFit – CrossFit

Warm Up (No Measure)

AMRAP X8 MIN

15 Calf Raises

5/5 Groiner Stretch

10 Air Squats

:20 Frog Stretch

:20 Pike Stretch

5 BB Front Squat

Strength

Front Squat

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

AMRAP X15 MIN (AMRAP – Rounds and Reps)

9 Russian KB Swings (70/53)|(53/35)

12 Alt. DB Snatch (50/35)|(35/25)

15 Box Jumps (24/20)

18 Wall Ball Shots (20/14)|(14/10)

(Score is Rounds and Reps)