Saturday

Announcements

– – – – -Forever Young Games Competition- – – – –

Saturday, March 7th. Save the date!!! More details to come
– – – – – Gymnastics Clinic – – – – –

Saturday February 1st @ 9:00am

Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-Up (No Measure)

High knees

Butt kickers

Frankenstein walks

Sideways jumping jacks left hip leading

Sideways jumping jacks right hip leading

Carioca w/ left hip leading

Carioca w/ right hip leading

Straight Leg Bear Crawl Down (down & back)

Crab Walk (down & back)

Knee rotations (10 per reps/direction)

Hip rotations (10 per reps/direction)

Lateral Squats 10 reps

Dislocates while narrowing grip (20 reps)

Reverse dislocates (20 reps)

Front rack stretch (30 sec R/L)

Slow press & pull apart (10 reps)

Play – PVC Relays (No Measure)

Level 1 – Both Hands

Level 2 – One Hand

Level 3 – Clap Before catch

Level 4 – Left is Right / Right is Left

Level 5 – Clap + Left is Right / Right is Left

5 Burpees penalty for every drop.

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

Partner 1 Completes…

100m Run

12 Wall Balls (20/14)|(14/10)

6 Burpee Box Jump Over (24/20)

While Partner 2 completes…

5 Hang Power Snatch (115/75)|(75/55)

P1 completes a full round while P2 completes 5 HPS then rest until P1 finishes, then switch.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

NOT FOR TIME

100 Alt. Partner Plank “Hi-Fives”*

*Set-up so that both arms reach and connect at extension for the hi-five.

(No Measure)