Wednesday

Announcements

– – – – -Forever Young Games Competition- – – – –

Saturday, March 7th. REGISTER TODAY!!!

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m run

-Into-

3 ROUNDS (w/ a light DB)…

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

‘25 SA DB OH Walk (L)

6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)

‘25 SA DB OH Walk ®

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches

10 Strict Presses

10 Push Presses

-Quick Demo / Progression-

10 Push Jerks

Strength

Metcon (Weight)

5 SETS*

1 Push Press

+

2 Push Jerk

+

3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Push Jerk (155/105)

15/12 Cal Row/Bike*

*If there’s no row or bike available on your turn, must go for a 200m run. HAVE FUN.

(Score is Rounds + Reps)

INT: Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Push Jerk (115/75)

12/10 Cal Row/Bike*

*If there’s no row or bike available on your turn, must go for a 200m run. HAVE FUN.

(Score is Rounds + Reps)

BC: Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 DB Press

10/8 Cal Row/Bike*

*If there’s no row or bike available on your turn, must go for a 100m run. HAVE FUN.

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

(No Measure)