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Components
Metcon
Settings
Location
(All)
Forever Young CrossFit
Program
CrossFit
Date
Workout
Wednesday - Forever Young CrossFit
Class
(All)
6:00AM GYM CLASS
7:30AM GYM CLASS
12:00 PM GYM CLASS
5:30PM GYM CLASS
6:45PM GYM CLASS
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (4/0)
Workout
Wednesday
Warm-up
EVERY 3:00 FOR 3 SETS
20 Jumping Jacks
8-10 Up-Down + Box Step-Up (24/20)
Plank Hold Remaining Time...
(Rest Remaining)
-1:00 Flow Stretching b/t Sets-
ON A 10:00 RUNNING CLOCK...
Practice Any Bar Movement -- Pull-Up / TTB / Bar Muscle-Up*
*The goal of this time is to allow athletes to practice without pressure. Have fun and work the room. In between sets, perform 3 Box Jump Overs experimenting with different techniques…
Beginner - Jump or Step-Up with Step Down
Intermediate - Jump Facing Box, Spin On Box, Step Down
Advanced - Lateral Jump, Stay Crouched Across Box, Step or Jump Down to Cycle
Workout
Metcon (Time)
FOR TIME
10-20-30-40-50
Box Jump Overs (24/20)
Sit-Ups
(Score is Time)
Finisher
Metcon (No Measure)
EVERY 1:30 x 5 SETS
150m Shuttle Run*
*Perform (3) 50m Shuttle Run increments. Rest in time remaining of each Set.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 23, 2020
Male Clients
1
Gabriel
Fernandez
5:30PM GYM CLASS
11:00
2
David
Lozano
6:45PM GYM CLASS
14:07
3
Carlos
Lara
7:30AM GYM CLASS
16:50
4
Felipe
Mota
7:30AM GYM CLASS
17:10
Female Clients
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