Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. REGISTER TODAY!!!
– – – – -No 6:45pm class or WL on 3/6 – – – – –
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS…
20 Arm Circles Forward
20 Arm Circles Back
:30 Doorway Stretch (L/R)
AMRAP x 8 MINUTES
20 Shoulder Taps
5 Push Up to Pike
:20 Pike Hold
5 Burpees
20 Mountain Climbers
Workout
Rx: Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
10 Burpees
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
-Rest 2:00-
AMRAP x 8 MINUTES
10 Burpees
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)
INT: Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
10 Half Burpees
10 HSPU or DB Press
10 Renegade Rows (20/10)*
-Rest 2:00-
AMRAP x 8 MINUTES
10 Half Burpees
10 HSPU or DB Press
10 Renegade Rows (20/10)*
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)
BC: Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
10 Up Downs
10 DB Press
10 Shoulder Taps + Push Up*
-Rest 2:00-
AMRAP x 8 MINUTES
10 Half Burpees
10 HSPU or DB Press
10 Shoulder Taps + Push Up*
*Tap Left + Tap Right + push Up = 1 rep
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery
(No Measure)
