Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills…
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
Immediately after Line Drills 2 Rounds of…
10 Scap Push Ups
5 Push Ups to Down Dog
5 Push Ups (3 second negative)
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
Workout
“RANNIE” Rx (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups
*400m run after each full round
20 MIN Time Cap
“RANNIE” INTERMEDIATE (Time)
FOR TIME
50-40-30-20-10*
Single Unders
Sit-ups
*400m run after each full round
“RANNIE” BOOTCAMP (Time)
FOR TIME
50-40-30-20-10*
Singles
25-20-15-10-5
Sit-ups
*200m Run after each full round