Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
2 Sets
Line Drills
25′ Toe Walk
25′ Heel Walk
25′ Knee to Chest
25′ Butt Kicks
25′ Hig Knees
25′ Frankenstein Kicks
into…
1 Round
10 Scap Pull Ups
10 Scap Push Ups
10 Hollow Rocks
10 Glute Bridge
5 Push Up to Pike Stretch
*8MIN CAP
TEAM WOD
Metcon (Time)
FOR TIME:
100 Box Jumps Over (24/20)
200m Run (Athlete 1 run 100m, Athlete 2 rest, then alternate)
80 Toes to Bar
200m Run
60 Wall Ball Shots (20/14)
200m Run
40 DB Up & Down (50/35)|(35/20)
200m Run
30 Hands Release Push Ups (Sync)
200m Run
20 DB Devil Press
200m Run
*25MIN CAP
Accessory Work
Metcon (Time)
2-3 Sets:
8/8 Alt. Bicep Curls
15 Tricep Ext
12 DB Frontal Raises
30 sec. Wall sit
Rest as Needed
*8MIN CAP
