Forever Young CrossFit – CrossFit
Warm-up
Partner Workout
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 – Special Delivery (No Measure)
“Grab and abmat”
Everyone places the abmat in one hand and holds it overhead like a pizza. When the game is started everyone will begin running around and trying to knock over everyone else’s pizza. The penalty is 5 burpees for the first drop. On the second drop the penalty is 5 burpees and that person is out of the game. Last person standing is the winner.
Lets Get it! (AMRAP – Reps)
for 30 minutes
Partner Up
P1:
Run 200m
P2 :
3 Snatch [135/ 95]
6 Back Rack Forward Lunge (135/95)
3 Burpees
Max Double unders
* While P1 runs 200m, P2 does Max effort doubles unders
Score: Total double unders completed as a team
