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)
Skill
Metcon (Weight)
5 SETS*
2/2 Single Arm KB Russian Swing
2/2 Single Arm KB Clean
2/2 Single Arm KB Snatch
-Rest as Needed b/t Sets-
*Start light and build every other set. Goal is to perform unbroken. For the clean & snatch, bell comes from the waist.
Play – PVC Relays (No Measure)
Level 1 – Both Hands
Level 2 – One Hand
Level 3 – Clap Before catch
Level 4 – Left is Right / Right is Left
Level 5 – Clap + Left is Right / Right is Left
5 Burpees penalty for every drop.
Workout
Metcon (Time)
IN TEAMS OF 2…
AMRAP 40 MINUTES
P1 Completes…
6 Toe to Bar
10 Overhead Squat (95/65)|(65/45)
10 KB Swings (70/53)|(53/35)
10 Sit ups
P2 Completes…
400m Run
*P1 completes a full round of the work while P2 400m. After the full round, partners switch. Score for the workout is TOTAL METERS.
