Sunday

Forever Young CrossFit – CrossFit

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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.