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)
Partner Workout
Rx: Metcon (Time)
IN TEAMS OF 3…
24 ROUNDS FOR TIME
3 Burpees
5 Power Snatch (115/75)|(75/55)
7 Box Jump Over (24/20)
9 Cal Bike/Row
*CONGA LINE STYLE. P1 Starts on the first station. As soon as P1 finish 3 Burpees, he moves to 5 Power Snatch and P2 immediately starts the burpees, and so on. Partners can rest if the person if your of them is not done with their reps. Each partner completes 8 Rounds.
Time Cap 40 MIN
INT: Metcon (Time)
IN TEAMS OF 3…
24 ROUNDS FOR TIME
3 Half Burpees
5 Power Snatch (75/55)
7 Box Jump (24/20)
9 Cal Bike/Row
*CONGA LINE STYLE. P1 Starts on the first station. As soon as P1 finish 3 Burpees, he moves to 5 Power Snatch and P2 immediately starts the burpees, and so on. Partners can rest if the person in your of them is not done with their reps. Each partner completes 8 Rounds.
Time Cap 40 MIN
BC: Metcon (Time)
IN TEAMS OF 3…
24 ROUNDS FOR TIME
3 Half Burpees
9 MB Thruster (75/55)
9 Box Step-ups (24/20)
7 Cal Bike/Row
*CONGA LINE STYLE. P1 Starts on the first station. As soon as P1 finish 3 Burpees, he moves to 5 Power Snatch and P2 immediately starts the burpees, and so on. Partners can rest if the person in your of them is not done with their reps. Each partner completes 8 Rounds.
Time Cap 40 MIN