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 perform 6 reps – keeping with the same theme of moving quickly with one rep in between each rep.
Moving up in weight.
Bring Sally Up! (No Measure)
Put the song on and assume the position!
Bootcamp Lunges (No Measure)
Every 2 minutes for 10 minutes complete 18 walking weighted luinges.
Pickle Back (Time)
100 wallballs 20/14
-at the top of each minute you must perform 20 double unders.
20 min time cap
Bootcamp Pickle Back (Time)
For time: 100 goblet squats
-at the top of each minute you must perform 20 jump rope/jumping jacks
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