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 – PVC Relays (Time)
Level 1 – Both Hands
Level 2 – One Hand
Level 3 – Clap Before catch
Level 4 – Clap + Left is Right / Right is Left
5 Burpees penalty for every drop.
“Double DT” Rx (Time)
10 ROUNDS FOR TIME
12 deadlifts (155/105)
9 hang power cleans
6 push jerks
“Double DT” INTERMEDIATE (Time)
10 ROUNDS FOR TIME
12 deadlifts (115/85)
9 hang power cleans
6 push jerks
“Double DT” BOOTCAMP (Time)
10 ROUNDS FOR TIME
12 KB Deadlifts (35/26)
9 SA KB Hang Power Cleans
6 KB Push Jerks
“Partner Double DT” Rx (Time)
10 ROUNDS FOR TIME
24 Deadlifts (155/105)
18 hang power cleans
12 push jerks
Each partner must switch
after completing 2 reps.
