CF 04/16/19

Forever Young CrossFit – CrossFit

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Partner Warm-up [JJ] (No Measure)

One partner does jumping jacks while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2.

7 MINUTE WARM-UP
1. 10 Step-up

2. 10(ttl) KB Clean & Press

3. 50ft Broad Jump

4. 10 Sit-up

4th Anniversary Challenge [TUCK]

Longest TUCK HOLD by the end of the day gets a prize on Saturday!

*Hands on boxes, feet off floor

SCORE = Time without colon

Example: 1:30 is 130

Back Squat

15 MINUTES TO FIND:

Heavy 2 Rep Back Squat

START WITH WARM-UP SETS:

10 Reps – Empty Bar

8 Reps – Light

6 Reps – Moderate

2 Reps – Repeat, adding weight

Goin’ Up RX (AMRAP – Reps)

12 MIN AMRAP

3-6-9-12-Etc…

Toes-2 Bar

Thruster (95/65)

Box Jump (24/20)

Goin’ Up INTERMEDIATE (AMRAP – Reps)

12 MIN AMRAP

3-6-9-12-Etc…

Toes-2-Shoulder

Thruster [65/45]

Box Jump [20/16]

Goin’ Up BOOTCAMP (AMRAP – Reps)

12 MIN AMRAP

3-6-9-12-Etc…

Toes-2-Pole

MB Head-cutter

Box Jump