CF 05/18/19

Forever Young CrossFit – CrossFit

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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)



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