Monday

Announcements

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

Saturday, March 7th. REGISTER TODAY!!!

Forever Young CrossFit – CrossFit

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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)