Monday

Forever Young CrossFit – CrossFit

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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