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 Squat
Strength
Back Squat (Weight)
ON A 15 MIN RUNNING CLOCK…
Build to 75% of the1-RM and perform:
2-3 Sets of:
4-6 Repetitions @75%
How to build:
1 Set:
4 reps @60%
then…
1 Set:
3 reps @65%
then…
1 Set:
4 reps @70%
Next your 75%
Workout
EMOM X16 MIN (Calories)
MIN 1: 12 Double DB Front Squats (50/35)|(35/25)
MIN 2: Max Cal. Bike or Row
MIN 3: 18 Hands Release Push Ups
MIN 4: 100m Run