Forever Young CrossFit – CrossFit
General Warm-Up 1.0 (No Measure)
Jumping Jacks (1 min)
Lunge & Twist (down)
Inch worm (back)
Frankeinstein (down and back)
Dyno walks (down and back)
Leg Pendulum (10 touches per side)
Knee rotations (20 per reps/direction)
Hip rotations (20 per reps/direction)
Air Squats 20 reps
Lateral Squats 20 reps
Hang from ring or bar(1min)
Play – PVC Relays (No Measure)
Level 1 – Both Hands
Level 2 – One Hand
Level 3 – Clap Before catch
Level 4 – Left is Right / Right is Left
Level 5 – Clap + Left is Right / Right is Left
5 Burpees penalty for every drop.
Bring The Conga (AMRAP – Rounds and Reps)
AS A TEAM OF 3 OR 4, you have 35 minutes to complete as many rounds
as possible of the following movements. Advance to the next station
only once the team member in front of you has moved on (conga-line style).
100m Med Ball Run*
15 Push-ups
15 Box Jump Over (24/20)
15 Cal Row/Bike
15 Lunges
*MB is recommended but
weighted run with other
objects DB, KB, Sandbag,
etc. can work!
