Forever Young CrossFit – CrossFit
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)
Play – Fun Relays (No Measure)
See coach
Conga Line! (AMRAP – Reps)
22 MIN AMRAP
TEAMS of 4-5
1- Cal Bike/Row [15/12]
2- 30 KB Swings [53/35]
3- 20 Goblet Squat [70/53]
4- 30 T2B
5- 200m Run
Score: Total number of reps
completed.
Conga Line! INTERMEDIATE (AMRAP – Reps)
22 MIN AMRAP
TEAMS of 4-5
1- Cal Bike/Row [12/10]
2- 30 KB Swings [35/26]
3- 20 Goblet Squat [53/35]
4- 30 Toes To Shoulders
5- 200m Run
Score: Total number of reps
completed.
Conga Line! BOOTCAMP (AMRAP – Reps)
22 MIN AMRAP
TEAMS of 4-5
1- Cal Bike/Row [10/8]
2- 30 KB Swings [26/18]
3- 20 Goblet Squat [35/26]
4- 30 Toes To Pole
5- 200m Run
Score: Total number of reps
completed.
