Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
25′ each movement
Knees to chest
Quad stretch
Frankenstein kicks
High knees
Butt kicks
Karaoke
Side Shuffle (wall to wall)
into…
2 Sets:
10 Up Down
5/5 Side Lunges
:30 Cobra Stretch into Child pose (alt. movement inside the :30 sec.)
4/4 Groiner Stretch
A. CONDITIONING
Metcon (Distance)
3 Sets:
IN 2:00 MIN PERFORM…
Max meters on the rower or bike as a team.
*Rest 1:00 between sets
(Score is distance)
Partner Workout
Metcon (Time)
FOR TIME:
1600m Run (Relay 400m each athlete x2)
80 Up Down Over the Partner (Athlete 1 work, Athlete 2 Low Plank)
60 Sync Med Ball Sit Ups (20/14)
40 Pull Ups
40 Alt. DB Snatch (20/each Athlete)(50/35)|(35/25)
(Score is Time)