CF 02/22/19

Forever Young CrossFit – CrossFit

View Public Whiteboard

General Warm-Up 1.2 (No Measure)

400m run or 2 min jumping rope (coach’s choice)

Super slow strict push ups (10 reps)

Side planks (30 sec/arm)

Planche push ups (10 reps)

Handstand hold or front plank hold (1min)

Front to Back Leg Swing (L/R) on the wall (10 reps each leg)

Side to Side Leg Swing (L/R) on the wall (10 reps each leg)

Squat hold 2 X (:30sec)

Broad jump (length of gym; down & back)

Chipper EMOM RX (Time)

40 Slamball [25/15]

40 Pull-up

80 Slamball Sit-up*

40 Push-up

40 Slamball

3 Reverse Burpee EMOM Including at 3,2,1…go

*Hug the Slamball at your chest

Chipper EMOM INTERMEDIATE (Time)

40 Slamball [25/15]

40 Jumping Pull-up

80 Slamball Sit-up*

40 Knee Push-up

40 Slamball

3 Reverse Burpee EMOM Including at 3,2,1…go

*Hug the Slamball at your chest

Chipper EMOM BOOTCAMP (Time)

30 MedBall G2OH

30 Ring Row

40 Slamball Sit-up*

30 Knee Push-up

30 MedBall G2OH

2 Reverse Burpee EMOM Including at 3,2,1…go

*Hug the Slamball at your chest