CF 02/20/19

Forever Young CrossFit – CrossFit

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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