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)
Workout
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Calf/Achilles Smash on Barbell (L)
2:00 Calf/Achilles Smash on Barbell (R)
(No Measure)
“Fight Gone Bad 2.0” (AMRAP – Reps)
TEAMS OF 2…
3 ROUNDS FOR MAX REPS
2:00 Wall Ball (20/14)
2:00 Sumo Deadlift High Pull (75/55)
2:00 Box Jump (24/20)
2:00 Push Press
2:00 KB Swing (70/53)
– 1 MIN Rest b/t Rounds –
* Divide reps with your partner.
“Fight Gone Bad” INTERMEDIATE (3 Rounds for reps)
TEAMS OF 2…
3 ROUNDS FOR MAX REPS
2:00 Wall Ball (20/14)
2:00 Sumo Deadlift High Pull (55/35)
2:00 Box Jump (20/16)
2:00 Push Press
2:00 KB Swing (53/35)
– 1 MIN Rest b/t Rounds –
* Divide reps with your partner.
“Fight Gone Bad 2.0” BOOTCAMP (AMRAP – Reps)
TEAMS OF 2…
3 ROUNDS FOR MAX REPS
2:00 Wall Ball
2:00 KB Sumo Deadlift High Pull
2:00 Box Jump (20/16)
2:00 SA KB Push Press (Switch arms)
2:00 KB Swing (35/26)
– 1 MIN Rest b/t Rounds –
* Divide reps with your partner.
