Forever Young CrossFit – CrossFit
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