Forever Young CrossFit – CrossFit
Warm-Up (No Measure)
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 – Med Ball War (No Measure)
5 ROUNDS OF…
:30 Med Mall War*
Divide the box in 2 teams facing each other.
Each team start with same amount of med balls.
For every :30 round teams have to throw all med balls
to the other team’s side. When the time stops, the team with
less med balls on his side, wins.
Rush Hour (AMRAP – Reps)
TEAMS OF 2 – You Go I Go
Sled Push* (180/90)
Synchronized Jumping Lunges
Burpees Over Partner
Dubs Or Singles
Heavy Slam Ball Over Shoulder**
* Sled Push for 50ft counts as 1 rep.
** 150Lbs, 100Lbs or 50Lbs Heavy Ball,
however athletes can use a regular Slam Ball.