Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. REGISTER TODAY!!!
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 – KB Game (No Measure)
With KB’s lined up in the floor. 2 teams go on the count of 3,2,1 GO!!! touching every KB with both hands on plank position all the way to the end of the line.
Whoever finishes fastest WINS!!!!
Partner Workout
Alternative Fun RX (Time)
IN TEAMS OF 2
Partner must complete an ENTIRE round, then the other partner completes a round.
– Must alternate rounds. 1 Partner cannot do 2 Rounds in a row.
8 ROUNDS [4 Each]
8 KB Sumo Deadlift [70/53]
4 Toes-2-Bar
100m Run
– – – 2 MINUTE REST – – –
6 ROUNDS [3 Each]
10 KB Sumo Deadlift
5 Toes-2-Bar
100m Run
– – – 2 MINUTE REST – – –
4 ROUNDS [2 Each]
12 KB Sumo Deadlift
6 Toes-2-Bar
100m Run
SCORE = Final End Time
Alternative Fun INTERMEDIATE (Time)
IN TEAMS OF 2
Partner must complete an ENTIRE round, then the other partner completes a round.
– Must alternate rounds. 1 Partner cannot do 2 Rounds in a row.
10 ROUNDS [5 Each]
8 KB Sumo Deadlift [53/35]
4 Toes-2-Shoulders or Toes to Post
100m Run
– – – 2 MINUTE REST – – –
8 ROUNDS [4 Each]
10 KB Sumo Deadlift
5 Toes-2-Shoulders or Toes to Post
100m Run
– – – 2 MINUTE REST – – –
6 ROUNDS [3 Each]
12 KB Sumo Deadlift
6 Toes-2-Shoulders or Toes to Post
100m Run
SCORE = Final End Time
