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.
Workout
“Fight Gone Bad 2.0” (AMRAP – Reps)
TEAMS OF 2…
3 ROUNDS FOR MAX REPS
2:00 Wall Ball (20/14)
2:00 Sumo Deadlift High Pull (75/55)
2:00 Box Jump (24/20)
2:00 Push Press
2:00 KB Swing (70/53)
– 1 MIN Rest b/t Rounds –
* Divide reps with your partner.
“Fight Gone Bad 2.0” INTERMEDIATE (AMRAP – Reps)
TEAMS OF 2…
3 ROUNDS FOR MAX REPS
2:00 Wall Ball (14/12)
2:00 Sumo Deadlift High Pull (45/35)
2:00 Box Jump (20/16)
2:00 Push Press
2:00 KB Swing (53/35)
– 1 MIN Rest b/t Rounds –
* Divide reps with your partner.
“Fight Gone Bad 2.0” BOOTCAMP (AMRAP – Reps)
TEAMS OF 2…
3 ROUNDS FOR MAX REPS
2:00 Wall Ball
2:00 KB Sumo Deadlift High Pull
2:00 Box Jump (20/16)
2:00 SA KB Push Press (Switch arms)
2:00 KB Swing (35/26)
– 1 MIN Rest b/t Rounds –
* Divide reps with your partner.
