Forever Young CrossFit – CrossFit
Play – KB Game (No Measure)
With KB’s lined up in the floor. 2 teams go on the count of 3,2,1 GO!!! touching every KB with both hands on plank position all the way to the end of the line.
Whoever finishes fastest WINS!!!!
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)
“Cindy Ladder” (AMRAP – Rounds and Reps)
20 MIN AMRAP
TEAMS OF 2
5 Pull-ups
10 Push-ups
15 Air Squats
*Every time a team finishes a
round, multiply the reps by 2
for the next round. For example
round 2 is:
10 Pull-ups
20 Push-ups
30 Air Squats
Score: Total number of rounds and reps