**Save the date!!! First community beach workout on August 5th, 2017 at 9:00am.
Forever Young CrossFit – CrossFit
Warm-up legs and push-ups (No Measure)
“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
scap push ups (10 reps)
normal push ups (10 reps)
side planks (30 sec/arm)
planche push ups (10 reps)
push up to down dog (10 reps)
15 to find 4 rep Max
Go up each set!
every 2 min perform 5 Tempo goblet squats
Death by Thrusters (AMRAP – Reps)
Complete for reps:
In minute 1, perform 1 thruster.
In minute 2, perform 2 thrusters.
In minute 3, perform 3 thrusters.
…continue on until you are unable to perform the given # of thrusters within the minute.
*Sets do not have to be unbroken, but must be finished in the 60 seconds
18 min cap
With remaining time AMRAP of Burpees
Burpees AMRAP (AMRAP – Reps)
Cool Down Hips Focus (No Measure)
Childs pose are thru R/L 1:00min
Legs Up & Together 1:00 min
Legs Apart 1:00 min
Figure 4 Right 1:00 min
Figure 4 Left 1:00 min