Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
400m Group Run
Immediately Into…
20 Alt. Walking Knee Hugs
20 Alt. Walking Figure-4 Stretch
10 Bootstrappers
10 Alt. Groiners w/ Twist
10 Inch Worms
10 Alt. Cossack Squats
*From here, any remaining time, athletes can grab their DBs or a lighter set to practice the movements with.
Workout
“HAPPY HALLOWEEN” (Time)
1 SET EACH GROUP FOR TIME
(Sprint WOD)
20 Alt. Single DB Devil’s Press (50/35)|(35/20)
200m Row/200m Run
20 Alt. Single DB Clean & Jerk
200m Row/200m Run
20 Alt. Single DB Renegade Rows
200m Row/200m Run
20 Single DB Front Squats
200m Row/200m Run
20 Alt. Single DB Devil’s Press
(Score is Total Time)
