Saturday

Forever Young CrossFit – CrossFit

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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