Forever Young CrossFit – CrossFit

Warm Up (No Measure)

“Hot Potato”

into…

2 Sets:

25′ Knee to Chest

25′ Quad Stretch

25′ Frankestein Kicks

25′ High Knees

25′ Butt Kicks

25′ Karaoke (down and back)

25′ Side Shuffle (down and back)

Conditioning Ladder (Time)

Teams of 2:

1200m Row

75 Burpees (You go, I go)

1000m

50 Burpees

800m

25 Burpees

600m

(18 MIN)

Partner Workout (Time)

3 Rounds:

22 Sync. Alt. DB Power Clean (50/35)|(35/25)-(Each rep must touch the ground)

20 Med Ball Sit Ups (20/14)|(14/10)

22 Sync. Alt. Single DB Lunges

20 Med Ball Sit Ups

30 Cal. Row

(T.C. 14 MIN)