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
Metcon (Time)
FOR TIME
200m Sprint
30 Clean & Jerk (135/95)|(95/65)
50 Toes 2 Bar
200m Sprint
-Rest 1:00-
200m Sprint
30 Clean & Jerk (155/105)|(115/75)
40 Toes 2 Bar
200m Sprint
-Rest 1:00-
200m Sprint
30 Clean & Jerk (185/135)|(135/95)
30 Toes 2 Bar
200m Sprint
*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Forearm Smash
*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.