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
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 – Musical Wall Balls (No Measure)
One wall ball less than the number of athletes are arranged in a circle.(on the 2nd round 3 wall balls will be remove) Music will be played and athletes will walk in circle around the wall balls. When the music STOPS, each athlete attempts to sit down in one of the wall balls. cycle repeats until there is only one athlete left in the game. 7 burpees will awarded to the athletes eliminated.
Workout
Rx: Metcon (Time)
IN TEAMS OF 2…
FOR TIME
Buy In – 200m Run (together)
120 Wall Balls
20 Box Jump
20 Burpees
60 Clean & Jerk (135/95)|(95/65)
120 Wall Balls
40 Box Jump
40 Burpees
40 Clean & Jerk
Cash Out – 200m Run (together)
*P1 works while P2 rests. Workout must be completed in order. Split reps any way.
TIME CAP 30 MIN
(Score is Time)
