Forever Young CrossFit – CrossFit
Warm Up (No Measure)
3 Sets:
Line Drills (25″each)
Knee to Chest
Quad. Stretch
Frankenstein Kicks
Side Shuffle (down and back)
Karaoke (down and back)
High Knees
Butt Kicks
CONDITIONING
For time: (Time)
Teams of 2:
150 Cal. Row or 120 Cal. Bike
Every 2:00 stop and perform 10 Sync Up Down
Workout
Teamworkin’ It (AMRAP – Rounds)
TEAMS OF 3
20 MIN AMRAP
400m Run with Medball (20/14)
25 MB Step Over [20″]
1000m Row
25 MB Russian Twist
SCORE = Total Rounds finished COMPLETELY
Workout Flow:
– 400m: All partner run together (1 MB per team). Can trade who carries it at any point.
– MB Step-over: Partners take turns doing 1 rep of MB step-overs at a time. Hold MB however you like.
– 1000m Row: Switch on and off at any point until you hit 1000m as a team.
– MB Russian Twist: Partners sit side by side and rotate, passing MB to each other. Partner on the end must touch MB to floor on other side before passing back to partner. Every pass/touch to floor = 1 rep