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 (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.
“Bon Voyage” Rx (Time)
FOR TIME
PARTNER UP…
Run 2 Miles*
160 Wall Balls (20/14)
160 KB Swings (53/35)
120 Push-ups
*Partners must run together.
Divide reps.
“Bon Voyage” INTERMEDIATE (Time)
FOR TIME
PARTNER UP…
Run 2 Miles*
160 Wall Balls (14/12)
160 KB Swings (44/26)
120 Push-ups
*Partners must run together.
Divide reps between team.
“Bon Voyage” BOOTCAMP (Time)
FOR TIME
PARTNER UP…
Run 1 Mile*
120 Wall Balls
120 KB Swings
80 Push-ups
*Partners must run together.
Divide reps between team.
