Forever Young CrossFit – CrossFit

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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.)

A. CONDITIONING

Metcon (Distance)

3 Sets:

IN 2:00 MIN PERFORM…

Max meters on the rower.

*Rest 1:00 between sets

(1:00min per athlete)

(Score is distance)

Partner Workout

Metcon (Time)

Teams of 2:

FOR TIME:

Buy in: 1600m Run (Relay 400m each athlete x2)

into…

80 Cal. Bike or 100 Cal. Rower

60 Sync Med Ball Sit Ups (20/14)

40 Sync Slam Ball Throw and Plate G2OH (25/15)|(45/25)***

16 Wall Walks

(Score is Time)

***On rep 20 Switch movement***