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.
We Climb Together (AMRAP – Reps)
TEAMS OF 3, climb as high as you can in 30 minutes:
Each team member starts on a different station.
All members must finish all reps before moving to the next station.
5 Wall Balls
5 American KB Swings (53/35)
5 Box Jumps (24/20)
10 Wall Balls
10 American KB Swings
10 Box Jumps
15 Wall Ball
15 American KB Swings
15 Box Jumps
……and so on until the 30 minutes expires.
Score: Total number of reps completed as a team.
