Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. Save the date!!! More details to come
Forever Young CrossFit – CrossFit
Warm-up
Warm-Up (No Measure)
High knees
Butt kickers
Frankenstein walks
Sideways jumping jacks left hip leading
Sideways jumping jacks right hip leading
Carioca w/ left hip leading
Carioca w/ right hip leading
Straight Leg Bear Crawl Down (down & back)
Crab Walk (down & back)
Knee rotations (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Dislocates while narrowing grip (20 reps)
Reverse dislocates (20 reps)
Front rack stretch (30 sec R/L)
Slow press & pull apart (10 reps)
Play – Musical Wall Balls (No Measure)
One wall ball less than the number of athletes are arranged in a circle.(on the 2nd round 3 wall balls will be remove) Music will be played and athletes will walk in circle around the wall balls. When the music STOPS, each athlete attempts to sit down in one of the wall balls. cycle repeats until there is only one athlete left in the game. 7 burpees will awarded to the athletes eliminated.
Workout
TEAM 20.5 Rx (Time)
TEAMS OF 3
For time, partitioned any way*
100 Muscle ups
200 Cal row or 100 Cal Bike
300 wall balls (20/14)
Time cap: 45 MIN.
*2 people work while 1 rests. Switch as you like.
TEAM 20.5 INTERMEDIATE (Time)
TEAMS OF 3
For time, partitioned any way*
100 CTB Pull-ups
200 Cal row or 100 Cal Bike
300 wall balls (14/12)
Time cap: 45 MIN.
*2 people work while 1 rests. Switch as you like.
TEAM 20.5 BOOTCAMP (Time)
TEAMS OF 3
For time, partitioned any way*
100 Jumping Pull-ups or Ring Rows
150 Cal row or 100 Cal Bike
200 wall balls (14/12)
Time cap: 45 MIN.
*2 people work while 1 rests. Switch as you like.
