CF 06/09/19

Forever Young CrossFit – CrossFit

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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)

“Wombo Combo” Rx (Time)

PARTNER WORKOUT

TEAMS OF 2…

FOR TIME

100 Calorie Row/Bike

50 Clean and Jerks [135/95]

80 Calorie Row/Bike

40 Clean and Jerks [155/105]

*P1 works while P2 rests,

split work b/t partners any

way.
35 MIN Time Cap

“Wombo Combo” INTERMEDIATE (Time)

PARTNER WORKOUT

TEAMS OF 2…

FOR TIME

80 Calorie Row/Bike

50 Clean and Jerks [95/65]

60 Calorie Row/Bike

40 Clean and Jerks [135/95]

*P1 works while P2 rests,

split work b/t partners any

way.
35 MIN Time Cap

“Wombo Combo” BOOTCAMP (Time)

PARTNER WORKOUT

TEAMS OF 2…

FOR TIME

60 Calorie Row/Bike

40 Plate G2OH [15/10]

40 Calorie Row/Bike

30 Plate G2OH [25/15]

*P1 works while P2 rests,

split work b/t partners any

way.
35 MIN Time Cap