***Don’t miss 17.3 head to head party, this Thursday at 8:00pm.
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
Bring Sally Up! (No Measure)
Put the song on and assume the position!
Will be completed as a goblet squat.
This is an amazing way to get the core, hips, and ankles prepped for the high volume squats!
Every 3 minutes for 15 minutes complete: 8 reps of back squat.
each rep is meant to be done with 1 breath in between each rep. Meant to be performed quickly.
The goal is to move up in weight each set.
Bootcamp Lunges (No Measure)
Every 3 minutes for 15 minutes complete: 20 weighted lunges
Bootcamp The Vanishing of Will Byers (AMRAP – Reps)
7 min AMRAP
80 jump rope
40 goblet squats
20 ground to over head w/ plate
The Vanishing of Will Byers (AMRAP – Reps)
7 min AMRAP
40 goblet squats 35/53
20 C&J 95/135
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