Forever Young CrossFit – CrossFit
General Warm-Up 1.2 (No Measure)
400m run or 2 min jumping rope (coach’s choice)
Super slow strict push ups (10 reps)
Side planks (30 sec/arm)
Planche push ups (10 reps)
Handstand hold or front plank hold (1min)
Front to Back Leg Swing (L/R) on the wall (10 reps each leg)
Side to Side Leg Swing (L/R) on the wall (10 reps each leg)
Squat hold 2 X (:30sec)
Broad jump (length of gym; down & back)
Chipper EMOM RX (Time)
40 Slamball [25/15]
40 Pull-up
80 Slamball Sit-up*
40 Push-up
40 Slamball
3 Reverse Burpee EMOM Including at 3,2,1…go
*Hug the Slamball at your chest
Chipper EMOM INTERMEDIATE (Time)
40 Slamball [25/15]
40 Jumping Pull-up
80 Slamball Sit-up*
40 Knee Push-up
40 Slamball
3 Reverse Burpee EMOM Including at 3,2,1…go
*Hug the Slamball at your chest
Chipper EMOM BOOTCAMP (Time)
30 MedBall G2OH
30 Ring Row
40 Slamball Sit-up*
30 Knee Push-up
30 MedBall G2OH
2 Reverse Burpee EMOM Including at 3,2,1…go
*Hug the Slamball at your chest