Forever Young CrossFit – CrossFit

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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)

Electric Carnival (AMRAP – Reps)

As a team of 2 people complete as many reps as possible at each station for 2 min at each station.

3 rounds of:

Wall-ball over bar (Reps)

Cone 2 Cone Plate Over Head Carry(Reps)

200m run relay (Reps)

Plate G2OH (Reps)

Row relay (Calories)


Your score is the sum total of reps from each station for all 3 rounds.

In this workout you move from each of five stations after two minutes. The clock does not reset or stop between exercises. This is a twelve-minute round from which a two-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.