Forever Young CrossFit – CrossFit
Medball Targets Warm-up (No Measure)
PLAY FOR 8 MINUTES
Standing behind the line, throw the ball at the medballs.
Must be a direct hit. Cannot Roll, Kick, or bounce!
The medball you hit, is the number of reps EVERYONE has.
CLOSE = 8 Reps MID = 6 FAR = 2 MISS = 12
*COACH ENTER EXERCISES AS COMMENT*
1. Press (Plate)
2. Jump Squat
3. Push-up
4. Side Lunge (ttl)
Long Haul RX (Time)
5 ROUNDS
400m Run
14 DB Step-Back Lunge* (50/35)
14 HSPU
*Hold the DB Suitcase Style
Weakness Work (No Measure)
15 Minutes to work on your weaknesses!
Ask your coach for guidance and progressions.
– Pull-ups – Muscle-ups – Rope Climbs
– Handstands – Pistols – Dubs – Etc…
.
RECOMMENDED:
Work on Handstand skills!
Kick-ups, Holds, Walking, etc.
Long Haul INTERMEDIATE (Time)
5 ROUNDS
400m Run
14 DB Step-Back Lunge* (35/20)
14 Modified HSPU [15lb + ABMAT]
*Hold the DB Suitcase Style
Long Haul BOOTCAMP (Time)
5 ROUNDS
200m Run
14 Step-Back Lunge [no DB]
10 Push-up