*Sunday Funday Fundraiser for a Pulse victim survivor on September 18th @ 9:30am. Invite your friends and family!!!
Forever Young CrossFit – CrossFit
General Warm-Up 1.5 /track (No Measure)
Toe walks with arm circles forward (down&back)
Heel walks with arm circles backward
Sideways jumping jacks left hip leading
Sideways jumping jacks right hip leading
Carioca w/ left hip leading
Carioca w/ right hip leading
Basketball or low shuffle left hip leading
Basketball or low shuffle right hip leading
Hang Power Snatch
In a 12 minute window – working up to a heavy unbroken set of 3 hang power snatches.
No more than 8 sets.
Aquaman (AMRAP – Rounds and Reps)
16 Minute AMRAP
21 wall balls 24/14
Score will be rounds plus reps!
Core 1.3 (No Measure)
30 sec reverse plank
30 sec cocoons
30 sec heel touches
30 sec rest
Cool Down Legs and Shoulders (No Measure)
Thoracic stretch on the wall (30sec)
Shoulder stretch on the wall (30sec)
Tricep stretch LEFT/RIGHT (:30sec)
Childs Pose (1min)
Up Dog (1min)
Pigeon pose (:30sec/side)
Cat & Cow (:30sec each)
Hip Circles (10reps/direction)
Couch stretch (1min/side)