Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
25′ High Knees
25′ Butt Kicks
25′ Frankenstein Walk
25′ Bear Crawl
2 ROUNDS
10 Bodyweight Good Mornings
:20 Pike Stretch
:30/side Groiner Stretch
20 Alt. Superman
INDIVIDUAL WOD
Metcon (Time)
FOR TIME:
50 Weighted Sit Ups
50 Deadlifts (135/95)|(95/65)
800m Run
50 Alt. DB Hang Snatch (50/35)|(35/20)
50 Burpees Over the Bar
600m Run
50 DB Up & Down
50 Hands Release Push Ups
400m Run
TEAM WOD
Metcon (AMRAP – Rounds and Reps)
YOU GO, I GO!
AMRAP X8 MIN
21 Sit Ups
15 Deadlifts (135/95)|(115/75)
9 Cal Row or Bike
Rest 2:00
AMRAP X8 MIN
5 Devil Press (35/25)|(25/15)
7 Burpees Over the partner (Both Athletes must complete 7 Burpees over the partner that will be in Low Plank position.)
9 Cal Row or Bike
Rest 2:00
AMRAP X8 MIN
15 DB Up & Down (35/25)|(25/15)
12 Hands Release Push Ups
9 Cal Row or Bike
