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)
“Carry Me” Rx (Time)
PARTNER WORKOUT
IN TEAMS OF 3…
FOR TIME*
225 Cal Row/Bike
800m KB Suitcase Carry (70/53)
225 Cal Row/Bike
45:00 Hard Cap
*P1 works while P2 and P3 rests.
Teams walk the 800m
together switching as
needed.
“Carry Me” INTERMEDIATE (Time)
PARTNER WORKOUT
IN TEAMS OF 3…
FOR TIME*
200 Cal Row/Bike
800m KB Suitcase Carry (53/35)
200 Cal Row/Bike
45:00 Hard Cap
*P1 works while P2 and P3 rests.
Teams walk the 800m
together switching as
needed.
“Carry Me” BOOTCAMP (Time)
PARTNER WORKOUT
IN TEAMS OF 3…
FOR TIME*
175 Cal Row/Bike
400m KB Suitcase Carry (35/26)
175 Cal Row/Bike
45:00 Hard Cap
*P1 works while P2 and P3 rests.
Teams walk the 800m
together switching as
needed.
Finisher (No Measure)
Time to empty your tank. go as hard as you can.
3 SETS
30 Heel Taps Over KB
30 Bicycle Crunches
