Forever Young CrossFit – CrossFit
Warm-up
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)
Partner Workout
“Heavy Run” RX (AMRAP – Reps)
for 30 minutes
Partner Up
P1:
Run 200m
P2 :
3 Deadlift [185/ 125]
6 Burpees
Max Double unders
* While P1 runs 200m, P2 does Max effort doubles unders
Score: Total double unders completed as a team
“Heavy Run” INTERMEDIATE (AMRAP – Reps)
For 20 minutes
Partner Up
P1:
Run 200m
P2 :
3 Deadlift [135/ 95]
6 Burpees
Max sinlges
* While P1 runs 200m, P2 does max sinlges
Score: Total singles completed as a team
“Heavy Run” BOOTCAMP (AMRAP – Rounds)
For 20 Minutes
Partner Up
P1:
Run 100m
P2 :
6 KB Deadlift
6 Half Burpee
Max Singles
Score: Total number of Singles as a team.
Warm-up (No Measure)
FOR RECOVERY
10:00 Flow Stretching
Suggested Flow…
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing
