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)
“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