*Sunday Funday Fundraiser for a Pulse victim survivor on September 18th @ 9:30am. Invite your friends and family!!!
*FY will be closed on Labor Day, Monday, September 5th.
Forever Young CrossFit – CrossFit
General Warm-Up 1.3.1 w/ med ball + glutes (No Measure)
90 sec jumping jack or running in place
“grab a ball”
Med ball strict press (20 reps)
Sprawl push up (20 reps)
Big Circles (10 each way)
Wood chops (20 reps)
Put it on the shelf (20 reps)
Standing twist (20 reps)
Med ball squats(20 reps)
“grab an ab-mat”
leg raises (10 reps)
leg rotation forward (10 reps)
leg rotation backward (10 reps)
scorpions (10 reps)
side-to-side (10 reps)
row the boat (10 reps)
Left Side: Same
Every 3 minutes for 15 minutes (5 sets) Perform 8 reps of front squat – goal is to only have 1 breath in between reps.
8 down to 1 descending ladder of hang power clean 105/155
After each set perform 1 round of “Cindy” – 5 pull ups, 10 push ups, 15 air squats.
Time will be called after last round of Cindy is completed.
General Cool Down 1.3 (No Measure)
Forearm smash w/ knee (30 sec each side)
Thoracic stretch on the wall (30sec)
Shoulder stretch on the wall (30sec)
Tricep stretch (30 sec each side)
Hamstring, adductor & back stretch complex (1min)
Up dog (1min)