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 – Musical Wall Balls (No Measure)
One wall ball less than the number of athletes are arranged in a circle.(on the 2nd round 3 wall balls will be remove) Music will be played and athletes will walk in circle around the wall balls. When the music STOPS, each athlete attempts to sit down in one of the wall balls. cycle repeats until there is only one athlete left in the game. 7 burpees will awarded to the athletes eliminated.
“Cindy’s Playground” (AMRAP – Reps)
TEAMS OF 3
ON A 35:00 RUNNING CLOCK
BUY IN: 800M Run
Immediately into…
Max Rounds of Cindy + Max Cals on Bike*
1 Round of Cindy is…
5 Push-ups
10 Pull-ups
15 Air Squats
*Two athletes work at a time, while one rests (P1 Cindy, P2 Cal Row/Bike, P3 Rest).
Rotate as needed. Score is the number of rounds completed in Cindy + number
of Cals on the bike to the nearest set of10.
For example…
30 Cals = 3,
70 Cals = 7,
110 Cals = 11.
No credit for partially completed sets of 10 or partial
rounds of Cindy.
For example…
29 Cals = 2,
71 Cals = 7,
115 Cals = 11.
