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)

Play – PVC Relays (No Measure)

Level 1 – Both Hands

Level 2 – One Hand

Level 3 – Clap Before catch

Level 4 – Left is Right / Right is Left

Level 5 – Clap + Left is Right / Right is Left

5 Burpees penalty for every drop.
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Workout

2 For You (AMRAP – Reps)

TEAMS OF 2…

3 ROUNDS FOR MAX REPS

2:00 Wall Ball (20/14)

2:00 Pull up*

2:00 Box Jump (24/20)

2:00 Burpees

2:00 KB Swing (Heavy)

– 1 MIN Rest b/t Rounds –

* Strict, Kipping, or Jumping Pull ups.

** Divide reps with your partner.