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
Partner Warm-up [JJ] (No Measure)
One partner does jumping jacks while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2.
7 MINUTE WARM-UP
1. 10 Alt S/A KB Swing (R)
2. 10 KB Deadlift
3. 10(ttl) KB Clean
4. 10 Tuck Jump
Hang More RX (Time)
12-9-6
Hang Clean (135/95)
Box Jump (20/20)
9-7-5
Hang Clean (155/105)
Box Jump (24/20)
7-5-3
Hang Clean (185/125)
Box Jump (30/24)
SCORE = Final end time
Hang More INTERMEDIATE (Time)
12-9-6
Hang Clean (85/55)
Box Jump* (20/12)
9-7-5
Hang Clean (95/65)
Box Jump (24/16)
7-5-3
Hang Clean (115/75)
Box Jump (30/20)
SCORE = Final end time
*Ladies, use stacked plates for box
12″ = 3-45lb Plates
Hang More BOOTCAMP (Time)
12-9-6
MB Power Clean
Box Jump*
9-7-5
MB Power Clean (Heavier)
Box Jump*
7-5-3
MB Power Clean (Heavier)
Box Jump*
SCORE = Final end time
*Box Jump should be an easy height where you can move fast and NOT MISS
Stretching Stations (No Measure)
EXTENDED WARM-UP/COOL-DOWN
Take this time to get serious about your stretching and mobility.
4 MINUTES AT EACH STATION:
– Rollers
– Balls
– Bands
– PVC
