Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. Save the date!!! More details to come
– – – – – Gymnastics Clinic – – – – –
Saturday February 1st @ 9:00am
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m run
2 ROUNDS
:30 Active Deadhang
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats
Into…
2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings
Into..
EMOM x 3 MINUTES
15 Air Squats
10 Burpees
Skill
Warm-up (No Measure)
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
(No Measure)
Workout
Rx: Metcon (4 Rounds for reps)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar
TABATA 4 – Slam Ball (25/15)
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)
INT: Metcon (4 Rounds for reps)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (35/26)
TABATA 2 – Air Squat
TABATA 3 – Toes to Shoulders
TABATA 4 – Slam Ball (25/15)
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)
BC: Metcon (4 Rounds for reps)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing
TABATA 2 – Air Squat
TABATA 3 – Toes To Pole
TABATA 4 – Slam Ball (25/15)
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)
