Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. Save the date!!! More details to come
– – – – – Gymnastics Clinic – – – – –
Saturday February 1st @ 9:00am
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)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
50 Thrusters (95/65)(65/45)
50 Half Burpee
50 KB Sumo DL High Pull (70/53)|
(53/35)
50 KB Goblet Step-Back Lunges
500 Dubs / 700 Single unders
40 KB Goblet Step-Back Lunges
40 KB Sumo DL High Pull (70/53)|
(53/35)
40 Half Burpee
40 Thrusters (135/95)|(95/65)
*P1 works while P2 rests. Reps can be broken up and completed in any order.
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Bike, Row or Walk
3:00 Foam Rolling Quads
3:00 Foam Rolling Upper Back
(No Measure)