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)
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.
,,,
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.