***On Saturday 02/11 is our Valentines Co-ed WOD, 10:30am class only.
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 2 minutes for 12 minutes perform 4 front squats.
The idea is to move up in weight.
Bootcamp Lunges (No Measure)
Every 2 minutes for 12 minutes complete 16 weighted lunges
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.
Bootcamp Thor (Time)
8 down to 1 descending ladder of ground to overhead with a plate.
After each set perform the following – 5 ring rows, 10 push ups, 15 air squats
Cool Down Shoulders & Hips (No Measure)
Child’s pose w/ twist arm under LEFT (1 min)
Child’s pose w/ twist arm under RIGHT (1 min)
Wall Pec stretch complex: 30sec each
(thumbs up, thumbs down)
Wide leg wall stretch w/ legs apart 1:00 min
Legs Up & Together 1:00 min
Figure 4 Right/Left 1:00 min