Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. REGISTER TODAY!!!
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP
400m Run
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
Strength
Back Squat (1-1-1-1-1)
1-1-1-1-1
Back Squat*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
Workout
Rx: Metcon (Time)
3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)
-12:00 Hard Cap-
(Score is Time)
INT: Metcon (Time)
3 ROUNDS FOR TIME
400m Run
15 Front Squat (95/65)
-12:00 Hard Cap-
(Score is Time)
BC: Metcon (Time)
3 ROUNDS FOR TIME
400m Run
15 Goblet Squat
-12:00 Hard Cap-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
