Forever Young CrossFit – CrossFit
General Warm-Up 1.11 (No Measure)
400 M RUN
then
Small shoulder circles (3 reps)
T hold or Twisting push up (4 reps)
Walking the Feet out (3 reps)
Push Up Series (3 reps of each)
Regular, wide, diamond, planche & side to side
Pull Up/ Lat activation (3 reps of each)
Regular, wide, & narrow with both grips
Front to Back Leg Swing (L/R) on the wall (10 reps each leg)
Side to Side Leg Swing (L/R) on the wall (10 reps each leg)
Squat hold 2 X (:30sec)
Broad jump (length of gym; down & back)
Weakness Work/Open Gym (No Measure)
Choose 1-2 skills to work on and ask a Coach if you want help with progressions or form.
Need Ideas?
Pull-ups, Muscle-ups, Pistols, Box Jumps, Handstands, Double-unders, light barbell movements, cardio, stretching, etc.
Time To Play:
10 MINUTES
15 For Fun RX (AMRAP – Rounds and Reps)
15 MIN AMRAP
20 Wall Ball [20/14]
15 KB Swings [R] (70/53)
20 Wall Ball
25ft Handstand Walk
15 For Fun INTERMEDIATE (AMRAP – Rounds and Reps)
15 MIN AMRAP
20 Wall Ball [16/12]
15 KB Swings [R] (53/44)
20 Wall Ball
25 Box Shoulder Touch*
*Box Shoulder Touch = In Box HSPU position on toes
15 For Fun BOOTCAMP (AMRAP – Rounds and Reps)
15 MIN AMRAP
15 Wall Ball
15 KB Swings [R]
15 Wall Ball
25 Plank Shoulder Touch