Forever Young CrossFit – CrossFit
Warm-Up (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
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)
“Happy Mothers Day” Rx (AMRAP – Rounds)
PARTNER WORKOUT
25 MIN AMRAP
P1 — COMPLETE 1 ROUND
30 Dubs
10 Deadlifts [155/105]
5 Hang Power Cleans
P2 — PERFORM
Barbell Front Rack Hold [95/65]
*P1 Completes a full round
while P2 performs static
hold. Once P1 finishes the
round, switch. Score is the
total number Rounds.
“Happy Mothers Day” INTERMEDIATE (AMRAP – Rounds)
PARTNER WORKOUT
25 MIN AMRAP
P1 — COMPLETE 1 ROUND
60 Singles
10 Deadlifts [115/75]
5 Hang Power Cleans
P2 — PERFORM
Barbell Front Rack Hold [95/65]
*P1 Completes a full round
while P2 performs static
hold. Once P1 finishes the
round, switch. Score is the
total number Rounds.
“Happy Mothers Day” BOOTCAMP (AMRAP – Rounds)
PARTNER WORKOUT
25 MIN AMRAP
P1 — COMPLETE 1 ROUND
60 Singles
10 KB Deadlifts [44/35]
10 MB Cleans
P2 — PERFORM
Barbell Front Rack Hold [45/35]
*P1 Completes a full round
while P2 performs static
hold. Once P1 finishes the
round, switch. Score is the
total number Rounds.
