Saturday

Forever Young CrossFit – CrossFit

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Optional Finisher

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 – Tic Tac Toe (No Measure)

See – Coach

Trippy Animals (Time)

TEAMS OF 2…

FOR TIME

400m Run

50 Hand Release Push-ups

100 Lunges

50 Toes To Bar

100 Box Single DB Step-ups (50/35)

50 Sit-ups

100 Air Squats

400m Run

*Team must run together all the time.

Time Cap 40 MIN

Trippy Animals – Scaled (Time)

TEAMS OF 2…

FOR TIME

400m Run

50 Push-ups (on Knees if needed)

100 Lunges

50 Hanging Knee Raises or Toes To Post

100 Box Single DB Step-ups (35/20)

50 Sit-ups

100 Air Squats

400m Run

*Team must run together all the time.

Time Cap 40 MIN