*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 1.0 (No Measure)
Jumping Jacks (1 min)
Lunge & Twist (down)
Inch worm (back)
Frankeinstein (down and back)
Dyno walks (down and back)
Leg Pendulum (10 touches per side)
Knee rotations (20 per reps/direction)
Hip rotations (20 per reps/direction)
Air Squats 20 reps
Lateral Squats 20 reps
Hang from ring (1min)
Play – Tic Tac Toe (No Measure)
See – Coach
Black Widow (AMRAP – Reps)
Chase the rabbit!
15 minute AMRAP
Teams of 3:
partner 1 completes 70 double unders
partner 2 AMRAP russian KBS 35/55
Partner 3 AMRAP push press 65/95
Once the partner on Jump Rope finishes the partners will rotate!
Score is total reps of KBS and Push Press
Cool Down Anterior Shoulder w/ Partner (No Measure)
Anterior Shoulder Stretches
A) Partner #1, Starts by laying prone on stomach with feet on wall, Partner #2 straddles P1 from behind, grasps wrists and pulls up. Hold for 20 sec, rest for 10. Repeat
B) Partner #1, Starts by laying prone on stomach with feet on wall holding a PVC pipe overhead. Partner #2 grabs the PVC pipe outside the P1’s hands and pulls up. Hold for 20 sec, rest for 10. Repeat