CF 04/12/10

Forever Young CrossFit – CrossFit

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General Warm-Up 1.11 (No Measure)

400 M RUN

then

Small shoulder circles (3 reps)

T hold or Twisting push up (4 reps)

Walking the Feet out (3 reps)

Push Up Series (3 reps of each)

Regular, wide, diamond, planche & side to side

Pull Up/ Lat activation (3 reps of each)

Regular, wide, & narrow with both grips

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)

Weakness Work/Open Gym (No Measure)

Choose 1-2 skills to work on and ask a Coach if you want help with progressions or form.

Need Ideas?

Pull-ups, Muscle-ups, Pistols, Box Jumps, Handstands, Double-unders, light barbell movements, cardio, stretching, etc.

Time To Play:
10 MINUTES

15 For Fun RX (AMRAP – Rounds and Reps)

15 MIN AMRAP

20 Wall Ball [20/14]

15 KB Swings [R] (70/53)

20 Wall Ball

25ft Handstand Walk

15 For Fun INTERMEDIATE (AMRAP – Rounds and Reps)

15 MIN AMRAP

20 Wall Ball [16/12]

15 KB Swings [R] (53/44)

20 Wall Ball

25 Box Shoulder Touch*

*Box Shoulder Touch = In Box HSPU position on toes

15 For Fun BOOTCAMP (AMRAP – Rounds and Reps)

15 MIN AMRAP

15 Wall Ball

15 KB Swings [R]

15 Wall Ball

25 Plank Shoulder Touch