Announcements
———— Feeding Hopes Fundraiser ————
We are holding a fundraiser event for children in Venezuela, on Saturday 3/30. No CF classes that day. We will host Bootcamp and Zumba for donation. Please bring cash, baby food, diapers, wipes, children medicine, etc. More details will follow on social media.
Forever Young CrossFit – CrossFit
Medball Targets Warm-up (No Measure)
PLAY FOR 8 MINUTES
Standing behind the line, throw the ball at the medballs.
Must be a direct hit. Cannot Roll, Kick, or bounce!
The medball you hit, is the number of reps EVERYONE has.
CLOSE = 8 Reps MID = 6 FAR = 2 MISS = 12
*COACH ENTER EXERCISES AS COMMENT*
1. KB Bent-Over Row (ttl)
2. Sit-up
3. Alt. S/A KB Swing (R)
4. Superman
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
“Helen” INTERMEDIATE (Time)
3 ROUNDS OF:
400m Run
21 KB Swings (44/26)
12 Jumping Pull-up
– 15 MIN TIME CAP –
“Helen” BOOTCAMP (Time)
3 ROUNDS OF:
200m Run
21 KB Swings [R]
12 Ring Row*
– 15 MIN TIME CAP –
*Make them challenging
Finisher (No Measure)
Time to empty your tank. Do as much as you can.
8 MINUTES TO COMPLETE:
3 SETS
20 Strict Hanging Knee Raises
40 KB Flutter Kicks*
*Hold KB above chest and keep body in hollow position
