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)
Play – Special Delivery (No Measure)
“Grab and abmat”
Everyone places the abmat in one hand and holds it overhead like a pizza. When the game is started everyone will begin running around and trying to knock over everyone else’s pizza. The penalty is 5 burpees for the first drop. On the second drop the penalty is 5 burpees and that person is out of the game. Last person standing is the winner.
“Flashback” Rx (Time)
TEAMS OF 2
FOR TIME
60 Power Cleans [185/125]
100 Pull-ups
360 Dubs
100 Pull-ups
60 Power Cleans
*P1 works while P2 rest.
Power Cleans must be
completed as “doubles”
conga line style…P1 does 2
reps, then P2 does 2 reps.
Continue in this order until
the set is completed. All
other work can be shared
between partners any way.
Time Cap: 35 MIN
“Flashback” INTERMEDIATE (Time)
TEAMS OF 2
FOR TIME
60 Power Cleans [135/95]
80 Pull-ups
540 Singles
80 Pull-ups
60 Power Cleans
*P1 works while P2 rest.
Power Cleans must be
completed as “doubles”
conga line style…P1 does 2
reps, then P2 does 2 reps.
Continue in this order until
the set is completed. All
other work can be shared
between partners any way.
Time Cap: 35 MIN
“Flashback” BOOTCAMP (Time)
TEAMS OF 2
FOR TIME
60 MB Squat Cleans
80 Jumping Pull-ups
360 Singles
80 Jumping Pull-ups
60 MB Squat Cleans
*P1 works while P2 rest.
Power Cleans must be
completed as “doubles”
conga line style…P1 does 2
reps, then P2 does 2 reps.
Continue in this order until
the set is completed. All
other work can be shared
between partners any way.
Time Cap: 35 MIN
