Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. REGISTER TODAY!!!
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2-3 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo DL (3331)
Strength
Deadlift (Heavy 1-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 1-Rep Deadlift
(Score is Load)
Workout
“RIPCORD” Rx (Time)
4 ROUNDS FOR TIME
15 CTB Pull-ups
15 Deadlift [185/125]
400m Run
“RIPCORD” INTERMEDIATE (Time)
4 ROUNDS FOR TIME
15 Pull-ups
15 Deadlift [155/105]
400m Run
“RIPCORD” BOOTCAMP (Time)
4 ROUNDS FOR TIME
10 Jumping Pull-ups
15 KB Deadlift
200m Run
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
(No Measure)
