Happy Birthday Forever Young!

Forever Young CrossFit – CrossFit

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Warm-Up Acceleration & PVC (No Measure)

High knees

Butt kickers

Frankenstein walks

Sideways jumping jacks left hip leading

Sideways jumping jacks right hip leading

Carioca w/ left hip leading

Carioca w/ right hip leading

Basketball or low shuffle left hip leading

Straight Leg Bear Crawl Down (down & back)

Crab Walk (down & back)

Knee rotations (10 per reps/direction)

Hip rotations (10 per reps/direction)

Lateral Squats 10 reps

Dislocates while narrowing grip (20 reps)

Reverse dislocates (20 reps)

Front rack stretch (30 sec R/L)

Slow press & pull apart (10 reps)

Play – Tic Tac Toe (No Measure)

See – Coach

Happy 4th Anniversary Forever Young (AMRAP – Rounds and Reps)

Team of 3

40 min AMRAP:

2 partners work inside while other partner runs 400m with plate (15/25)

You go I go. except WB

200 partner wall balls 14/20

200 slam balls 15/25

200 Burpees box jump over 20/24

50 Calories Row/Bike