***On Saturday 02/11 is our Valentines Co-ed WOD, 10:30am class only.
Forever Young CrossFit – CrossFit
Warm-up w/ Surfers (No Measure)
Get em chopping – 1min jog in place with alternating 10 sec burst of: copywriters or high knees on whistle (coach’s choice)
Knee Hug Walks (down and back)
Air Squats (10 reps)
Transverse Squats (10 reps)
Elbow to instep (down and back)
Frankensteins (down and back)
Jumping jacks facing forward (down and back)
Split Jacks facing forward (down and back)
Happy Hops (down and back)
Inchworms (5 reps)
Push up to down dog (10 reps)
Surfers (10 reps)
Arm Raise Series – Ws/Ts/Ys/Is (10 reps on each)
Core 1.7 (No Measure)
Tabata russian twist: 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Start seated on the floor with your knees bent and heels in contact with the ground. Lean back until you feel the abdominals engage to stabilize your body. Holding a medicine ball or a weight plate, rotate as far as possible to your right and touch the ball or plate to the ground behind you. Make sure you rotate your entire torso and are not just reaching around with your arms. Wherever the weight goes, your shoulders and eyes should go as well. After touching, forcefully change direction and move the load to the other side (without pausing).
Metcon (No Measure)
4 rounds not for time:
-1 Half Turkish get up + 1 turkish get up each arm.
– 20 ft waiters walk with a medicine ball, both hands.
– 5 1 legged RDLs, each leg.
For Time: 30 Snatches, 135# / 95#
Bootcamp option: 30 Bootcamp makers !
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