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)

Play – Med Ball War (No Measure)


: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

2MIN Work

1MIN Rest/Transition

Sled Push* (180/90)

Tire Jump/Flip

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.