*Vive Nutrition Challenge Starts on 02/27. Visit www.vivenutritionchallenge.com to sign up!
*** 17.1 CrossFit Open head to head party on February 23rd at 8:00pm.
Forever Young CrossFit – CrossFit
General Warm-Up 1.4 (No Measure)
Stationary hops (1min)
Knee rotations (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Toe walks (down & back)
Heel Walks (down & back)
Side ankle walks (down & back)
Frankenstein walks (down & back)
Walking quad stretch (down & back)
Straight Leg Bear Crawl Down (down & back)
Crab Walk (down & back)
Play – The Stick Game (No Measure)
Everyone starts holding a stick perfectly vertical. Then on the coaches signal everyone will move simultaneously to left or right to catch their neighbors stick before it falls. If any stick falls everyone does 5 burpees. Anyone trying to deliberately get burpees gets 15 burpees.
Hal Jordan (Time)
4 person teams
The Goal: row 10,000 meters
Station 1: 8 tire flips
Station 2: 12 S2OH 135/95
Station 3: 21 KBS 53/35
Station 4: Max effort row for distance
Rotate when reps are completed at each station. Athletes will keep rotating until 10k meters has been reached.
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