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)
“Can You Hold It?” Rx (Time)
PARTNER WORKOUT
TEAMS OF 2
2 ROUNDS FOR TIME
80 KB Swing (R) [70/53]
40 Deadlift [245/175]
80 Burpee Over Bar
400m Run With KB*
*Partner 1 works while
Partner 2 rests. Both
partners run the 400m at
the same time, can switch
off holding the kettlebell as
needed.
“Can You Hold It?” INTERMEDIATE (Time)
PARTNER WORKOUT
TEAMS OF 2
2 ROUNDS FOR TIME
80 KB Swing (R) [53/35]
40 Deadlift [205/145]
80 Burpee Over Bar
400m Run With KB*
*Partner 1 works while
Partner 2 rests. Both
partners run the 400m at
the same time, can switch
off holding the kettlebell as
needed.
“Can You Hold It?” BOOTCAMP (Time)
PARTNER WORKOUT
TEAMS OF 2
2 ROUNDS FOR TIME
60 KB Swing (R) [35/26]
40 KB Deadlift
60 Half Burpee Over Bar
200m Run With KB*
*Partner 1 works while
Partner 2 rests. Both
partners run the 200m at
the same time, can switch
off holding the kettlebell as
needed.
Finisher (No Measure)
Time to empty your tank. go as hard as you can.
EMOM X 8 MINUTES
MIN 1 – Plank Hold
MIN 2 – Glute Bridge Hold
