Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
For 25ft each:
High Knee
Lunge with Twist
Butt Kickers
Broad Jump
Walk on Toes
Walk on Heels
100m Run
Skill/Strength (No Measure)
FOCUS ON QUALITY, NOT SPEED.
10 MIN TO WORK ON YOUR WEAKNESS
Try to focus on getting your Double Unders, but you can also work on any other movement.
Pistols
Pull-ups
Muscle-ups
Kipping
….
“RANNIE” Rx (Time)
FOR TIME
50-40-30-20-10
Double Unders
Sit-ups*
Box Step-ups* (24/20)
*Weighted Optional
Time Cap: 20 MIN
“RANNIE” INTERMEDIATE (Time)
FOR TIME
50-40-30-20-10*
Singles (2:1)
Sit-ups*
Box Step-ups* (20/16)
*Weighted Optional
Time Cap: 20 MIN
“RANNIE” BOOTCAMP (Time)
FOR TIME
50-40-30-20-10
Singles
25-20-15-10-5
Sit-ups
Box Step-ups
Time Cap: 20 MIN
