Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

5 Bootstrappers

5/5 Side Lunges

:20/side Quad Stretch (on the wall)

10 Air Squats

10 Superman

5 BB Back Squats

Strength

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.

Workout

AMRAP X12 MIN (AMRAP – Rounds and Reps)

9 Box Jumps (24/20)

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

15 Burpees

100m Run

(Score is Rounds and Reps)