Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

5/5 Groiner Stretch

5 Bootstrappers

5 BB Back Squat

10 PVC Good Morning

5 PVC Kang Squats

Back Squat

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.

AMRAP X6 MIN (AMRAP – Rounds and Reps)

X2 Sets:

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

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

14 Alt. DB Up Down

15 Weighted Sit Ups (any weight, any odd equipment)

Rest 1:00 min between sets