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)

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