Forever Young CrossFit – CrossFit
Warm Up (No Measure)
2 Sets:
10 Air Squats
5 Bootstrappers
5/5 Barbell Elbow Punches
5/5 Alt. Standing Quad Stretch
into…
2 Sets:
5 Front Squats 1 1/4
:20/side Lower Back Stretch
4/4 Groiner Stretch
10 Superman
Strength
Front Squat 1 1/4 (Weight)
ON A 15:00 MIN RUNNING CLOCK…
Build to a moderate 5-reps of One and a Quarter Front Squats
https://youtu.be/9UvEIWW7RNw
(3-4 Sets)
Workout
Time + Weight (Time)
Part A (For Time)
5 Rounds:
10 Toes to Bar
8 Front Squats (135/95)|(115/75)
6 HSPU
into Part A1 (Weight)
Build for a Heavy-1 rep of the following complex:
1 Clean
+
2 Front Squats
(T.C. part A-10 MIN)
(T.C. part A1-7 MIN)
**If you finish part A before the time cap, rest 2:00 min from your time and start part A1. If you reach the time cap you have to start straight into part A1.*
**The weight of the complex, write it down on the notes**