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 – Tic Tac Toe (No Measure)
See – Coach
“Losing Control” (Time)
TEAMS OF 3
FOR TIME
400m Run
60 Wall Balls (20/14)
60 Box DB Step-ups (24/20)
400m Run
90 Wall Balls (20/14)
90 Box DB Step-ups (24/20)
400m Run
120 Wall Balls (20/14)
120 Box DB Step-ups (24/20)
400m Run
45 MIN TIME CAP
“Losing Control” Scaled (Time)
TEAMS OF 3
FOR TIME
200m Run
60 Wall Balls (20/14)
60 Box Step-ups (20/16)
200m Run
90 Wall Balls (20/14)
90 Box Step-ups (20/16)
200m Run
120 Wall Balls (20/14)
120 Box Step-ups (20/16)
200m Run
45 MIN TIME CAP
