Saturday

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

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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 – Special Delivery (No Measure)

“Grab and abmat”

Everyone places the abmat in one hand and holds it overhead like a pizza. When the game is started everyone will begin running around and trying to knock over everyone else’s pizza. The penalty is 5 burpees for the first drop. On the second drop the penalty is 5 burpees and that person is out of the game. Last person standing is the winner.

Workout

ALTA CONGA (AMRAP – Rounds and Reps)

In teams of three, advancing to the next station only once the team member in front of you has moved on (conga-line style) for time:

AMRAP X 30 MIN

20 Front Squats (115/75)|(75/55)

20 Alt DB Snatch (50/35)|(35/20)

40 Sit- Ups

20 Alt. Single DB Burpee (50/35)|(35/20)

200m Run

Cool Down