Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4:00 LINE DRILLS (Walking 25’ out / 25’ back…each movement)
Knees to Chest
Heels to Butt
Lunge with a Twist
Toe Walk
Heel Walk
4:00 LINE DRILLS (Running 25’ out / 25’ back…each movement)
High Knees
Butt Kickers
Single Leg Hop (L)
Single Leg Hop (R)
50m Run (Light-Mod Pace)
50m Run (Mod-Fast Pace)
Into…
2 ROUNDS
10 Wall Ball Push Press
10 WB Front Rack Lunges
10 Box Step Overs
TEAM WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES (Teams of 2)
400m Med Ball Relay
60 Wall Balls (20/14)|(14/10)
50 Partner Weighted Sit ups (Med Ball)
60 Alt. Box Jump Overs (24/20)
(Score is Rounds + Reps)
INDIVIDUAL WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Run
30 Wall Balls (20/14)|(14/10)
30 Weighted Sit ups (Med Ball)
30 Box Jump Overs (24/20)
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
FOR QUALITY
400/200 Alt. Box Step-Ups (20)*
Week 5 of 6 — “Chad” Extra Credit
*No Weight Vest Option today.
(No Measure)
