Forever Young CrossFit – CrossFit
Warm-up
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 – Special Delivery (No Measure)
“Grab and abmat”
Everyone places the abmat in one hand and holds it overhead like a pizza. When the game is started everyone will begin running around and trying to knock over everyone else’s pizza. The penalty is 5 burpees for the first drop. On the second drop the penalty is 5 burpees and that person is out of the game. Last person standing is the winner.
Workout
Metcon (Time)
TEAMS OF 2
Buy in: 400m Run
200 KB Swings (53/35)|(35/26)
150 Box Jump(24/20)|(20/16)
100 Lunges
100 Sync. Sit-ups
100 Lunges
150 Box Jump
200 KB Swings
Cash Out: 400m Run
40 MIN Time Cap
