Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
Line Drills
25′ Knee to Chest Stretch
25′ Frankenstein Kicks
25′ Karaoke
25′ High Knees
25′ Butt Kicks
2 Sets:
5/5 Cossack Squats
5 PVC Kang Squats
5 Pike Push Ups
5 Inch Worm w/ Push Ups
A. CONDITIONING
Metcon (Distance)
Teams of 2:
4 Sets:
2:00 Row (On the 1:00 mark switch Athlete)
(Score is MAX Distance)
TEAM WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP X20 MIN
Buy in: 1 Mile Run (Both athlete run together)
then…
Remaining time:
40 Russian KB Swings (53/35)|(35/26)
40 Sync Sit Ups
40 Double DB Deadlift (50/35)|(35/25)
40 Cal Row
400m KB Farmer Carry (Switch athletes on the 200 mark)
