***Don’t miss 17.5 last head to head party on Thursday 3/23 at 8PM.
Forever Young CrossFit – CrossFit
General Warm-Up 1.2 (No Measure)
400m run or 2 min jumping rope (coach’s choice)
Super slow strict push ups (10 reps)
Side planks (30 sec/arm)
Planche push ups (10 reps)
Handstand hold or front plank hold (1min)
Front to Back Leg Swing (L/R) on the wall (10 reps each leg)
Side to Side Leg Swing (L/R) on the wall (10 reps each leg)
Squat hold 2 X (:30sec)
Broad jump (length of gym; down & back)
Play Ball Toss (No Measure)
Find a partner! Start close and take a step back every time your partner tosses you the ball until the coach says so.
-push press toss
-behind the head toss
If the ball is dropped both partners must stop and do 5 air squats.
Every 2 minutes for 12 minutes complete 5 reps.
The goal is to beat or use the same weight from last weeks set of 6.
hold same weight for all 6 sets.
Bootcamp Dumbbell Burpees (No Measure)
Every 2 minutes for 12 minutes complete 8 dumbbell burpees/sprawls
All That (Time)
20 DB snatch, 45/25 alternating
20 DB push press, (10R/10L)
25 weighted step back lunges
16 minute time cap
Cool Down Shoulder Focus (No Measure)
Thoracic stretch on the wall (30sec)
Shoulder stretch on the wall (30sec)
Tricep stretch LEFT/RIGHT (:30sec)
Hands Up and back w/ elbows bent 10 reps
Hands down and back w/ elbows bent 10 reps
One hand behind & grab elbow LEFT/RIGHT (:30sec)
Chicken wing squat 2x (:30sec)