Forever Young CrossFit – CrossFit
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
