Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

5 Bootstrappers

3/3 Groiner Stretch

5 Air Squats (:02 descending)

10 Barbell Good Morning

5/5 Elbow Punches

:15/side Tricep Stretch (on the wall)

5 Front Squats

Strength

Front Squats (Weight)

ON A 12:00 MIN RUNNING CLOCK…

Build for a Light-moderate 3 sets of 10-reps of Front Squats.

Partner Workout

For Time: (Time)

100 Cal. Row or 120 Cal. Bike

90 American KB Swings (53/35)|(35/26)

80 Wall Ball Shots (20/14)| (1-1 work)

70 Single DB Front Rack Lunges (50/35)|(35/25)

60 Box Jumps Over (24/20)| (1-1 work)

50 Up Down (1-1 work)

400m Run (together)

30 Sync. Med Ball Sit Ups (20/14)

200m Run(together)

100′ Bear Crawl