Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
“PVC Game”
into…
Line Drills
2 Rounds:
Frankenstein Kicks
Toe Walk
Heel Walk
Knees to the chest
High Knees
Butt Kicks
Side Shuffle (wall to wall)
Team WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP X20 MIN
Buy in: 1 Mile Run (Both athletes run)
then the remaining time…
AMRAP of:
100 Double Unders/200 Single Unders (Partner 1,2 hold Plank while waiting)
75 Cal Row (Partner 1,2 Wall Sit while waiting)
30 Sync Sit Ups
20 Sync Burpees
Accessory Work
Metcon (No Measure)
3-4 Sets:
12 DB Floor Press
8/8 Single leg Glute bridges
10/10 Fire hydrants
:45 weighted wall sit
