Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. REGISTER TODAY!!!
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)
Workout
Rx: Metcon (Time)
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 Single KB Front Rack Lunges (53/35)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 Single KB FR Lunges
50 Box Jump + Step-Down
400m Run
(Score is Time)
INT: Metcon (Time)
FOR TIME*
400m Run
50 Box Jump + Step-Down (20/16)
40 KB Front Rack Lunges (35/18)
30 Push-ups
50 Up-Downs
30 Push-ups
40 KB FR Lunges
50 Box Jump + Step-Down
400m Run
(Score is Time)
BC: Metcon (Time)
FOR TIME*
200m Run
40 Box Jump + Step-Down (20/16)
30 KB Front Rack Lunges
20 Push-ups
40 Up-Downs
20 Push-ups
30 KB FR Lunges
40 Box Jump + Step-Down
200m Run
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching – Full Body
(No Measure)