Announcements
———— Feeding Hopes Fundraiser ————
We are holding a fundraiser event for children in Venezuela, on Saturday 3/30. No CF classes that day. We will host Bootcamp and Zumba for donation. Please bring cash, baby food, diapers, wipes, children medicine, etc. More details will follow on social media.
Forever Young CrossFit – CrossFit
Deadlift
15 MINUTES TO COMPLETE:
7-5-3-1-3-5-7 Deadlift
*In this loading scheme, weights in the second half should meet or exceed first half
General Warm-Up 1.0 (No Measure)
Jumping Jacks (1 min)
Lunge & Twist (down)
Inch worm (back)
Frankeinstein (down and back)
Dyno walks (down and back)
Leg Pendulum (10 touches per side)
Knee rotations (20 per reps/direction)
Hip rotations (20 per reps/direction)
Air Squats 20 reps
Lateral Squats 20 reps
Hang from ring (1min)
Dub-O-Trouble RX (Time)
50-40-30-20-10
Dubs
5-10-15-20-25
Reverse Burpee
– 12 MIN TIME CAP –
Dub-O-Trouble INTERMEDIATE (Time)
75-60-45-30-15
Singles
5-10-15-20-25
Reverse Burpee
– 12 MIN TIME CAP –
Dub-O-Trouble BOOTCAMP (Time)
50-40-30-20-10
Singles
4-8-12-16-20
Reverse Burpee
– 12 MIN TIME CAP –
