Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. REGISTER TODAY!!!
– – – – -No 6:45pm class or WL on 3/6 – – – – –
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
PARTNER GENERAL WARM-UP
IN TEAMS OF 2…
60 Cal Bike/Row (alt. every 10 cals) Or 100m Run (6 times total)
While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges
Into…
2 SETS
20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)
20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)
20 Med Ball Ground to OH (stand back to back and pass ball overhead)
Extended Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – 12/10 Cal Bike/Row (Moderate Effort) or 100m run
MIN 2 – 5 Tempo Strict Pull-Ups (1111)
(No Measure)
Workout
Rx: Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 10 Single DB Snatch (AHAP)*
MIN 2 – 20 DB Goblet Squat (AHAP)
MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up
*Alternate arms each rep for a total of 10 reps.
(Score is Load)
INT: Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 10 Single DB Snatch (AHAP)*
MIN 2 – 20 DB Goblet Squat (AHAP)
MIN 3 – Max Reps of 1 Up-Down + 1 C2B Pull Ups
*Alternate arms each rep for a total of 10 reps.
(Score is Load)
BC: Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 10 Single DB Snatch (AHAP)*
MIN 2 – 20 DB Goblet Squat (AHAP)
MIN 3 – Max Reps of 1 Up-Down + 1 Jumping Pull Up
*Alternate arms each rep for a total of 10 reps.
(Score is Load)
