**Beach WOD on 5/20 at 9:00AM at Cocoa Beach. Details on FB
Forever Young CrossFit – CrossFit
General Warm-Up 1.0 (No Measure)
Jumping Jacks (1 min)
Lunge & Twist (down)
Inch worm (back)
Frankeinstein (down and back)
Dyno walks (down and back)
Leg Pendulum (10 touches per side)
Knee rotations (20 per reps/direction)
Hip rotations (20 per reps/direction)
Air Squats 20 reps
Lateral Squats 20 reps
Hang from ring (1min)
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.
MOMWOD (AMRAP – Reps)
Mothers Day WOD
Fight gone bad style !
1 minute work per station Station 1: Synchronized Sit-ups
Station 2: Synchronized Medball Thrusters
Station 3: Synchronized Burpees
Station 4: Tire Flips/plate flips
Station 5: box jumps/jump on plate
Rest 1 minutes * During transitions moms can carry their children to next stations!
Stations are meant to be done as a pair! (You and your child)
Score will be total reps completed!
Cool Down 400m walk (No Measure)