*Memorial Day Hero WOD on Monday 5/29, two classes only 9:00AM and 10:30AM
* WOD in honor to Pulse Victims on 06/10. 10:30AM, class only. Join us for the after WOD dance fundraiser, $10 per participant will be donated.
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
Take 10 minutes to work up to a heavy single.
Then complete 2 reps at 80% of that heavy single every minute for 3 minutes
Bootcamp Squat jumps (No Measure)
10 min window to complete 4×15 jump squats with a 1 minute rest in between sets.
Followed by a 3 min EMOM of 10 goblet squats
On a 3 Min Clock go 100% Effort AFAP (As Fast As Possible)
10 Push press 95/65
100 Meter Sprint
Repeat 6 Cycles
Score will be slowest split time.
100m will be to the cones in the grass and back.
Bootcamp: DB push press
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