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)
Workout
Alternative Fun RX (Time)
IN TEAMS OF 2
Partner must complete an ENTIRE round, then the other partner completes a round.
– Must alternate rounds. 1 Partner cannot do 2 Rounds in a row.
8 ROUNDS [4 Each]
8 KB Sumo Deadlift [70/53]
4 Toes-2-Bar
100m Run
– – – 2 MINUTE REST – – –
6 ROUNDS [3 Each]
10 KB Sumo Deadlift
5 Toes-2-Bar
100m Run
– – – 2 MINUTE REST – – –
4 ROUNDS [2 Each]
12 KB Sumo Deadlift
6 Toes-2-Bar
100m Run
SCORE = Final End Time
Alternative Fun INTERMEDIATE (Time)
IN TEAMS OF 2
Partner must complete an ENTIRE round, then the other partner completes a round.
– Must alternate rounds. 1 Partner cannot do 2 Rounds in a row.
8 ROUNDS [4 Each]
8 KB Sumo Deadlift [53/35]
4 Toes-2-Shoulders or Toes to Post
100m Run
– – – 2 MINUTE REST – – –
6 ROUNDS [3 Each]
10 KB Sumo Deadlift
5 Toes-2-Shoulders or Toes to Post
100m Run
– – – 2 MINUTE REST – – –
4 ROUNDS [2 Each]
12 KB Sumo Deadlift
6 Toes-2-Shoulders or Toes to Post
100m Run
SCORE = Final End Time