We will be closed this Monday in observance to 4th of July.
Forever Young CrossFit – CrossFit
Warm-up w/ Surfers (No Measure)
Get em chopping – 1min jog in place with alternating 10 sec burst of: copywriters or high knees on whistle (coach’s choice)
Knee Hug Walks (down and back)
Air Squats (10 reps)
Transverse Squats (10 reps)
Elbow to instep (down and back)
Frankensteins (down and back)
Jumping jacks facing forward (down and back)
Split Jacks facing forward (down and back)
Happy Hops (down and back)
Inchworms (5 reps)
Push up to down dog (10 reps)
Surfers (10 reps)
Arm Raise Series – Ws/Ts/Ys/Is (10 reps on each)
Play – Cone attack (No Measure)
Squating face to face move your hands as fast as possible to the coaches comands and try to grab the cone as fast as possible to win!
A candle stick is a shoulder stand position where the gymnast is essentially resting on the back of their shoulders with their feet pointed towards the ceiling.
Complete as many candle sticks as possible with good form in 7 min. Your score is the total # of candle sticks completed.
A movement in which one’s body is rolled forward, by putting the head on the ground and swinging the legs over the head
Complete as many forward rolls as possible with good form in 7 min. Your score is the total # of forward rolls completed.
Emomamrap! (AMRAP – Reps)
8 min AMRAP
*Russian KB Swings 35/53
Perform as many reps as possible of each movement every minute switching from Inverted burpees to Russian KB every other minute for a total amount of Reps.
Cool Down Legs and Shoulders (No Measure)
Thoracic stretch on the wall (30sec)
Shoulder stretch on the wall (30sec)
Tricep stretch LEFT/RIGHT (:30sec)
Childs Pose (1min)
Up Dog (1min)
Pigeon pose (:30sec/side)
Cat & Cow (:30sec each)
Hip Circles (10reps/direction)
Couch stretch (1min/side)