Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
“Tic Tac Toe”
1 sets:
Line Drills
25′ Alt. Knees to Chest
25′ Alt. Quad Stretch
25′ Frankenstein Kicks
25′ Karaoke
50′ Side Shuffle (Wall to wall)
into…
3 Sets:
5 Inch Worm w/Push Ups
10 PVC Passthrough
5 Push Ups to Pike Stretch
5/5 Plate Around the World
(15:00 Running clock…)
A. CONDITIONING
Metcon (Calories)
Teams of 2:
3 Sets:
MAX Cal on the Bike in 1:00 MIN
(:30 sec. per athlete)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X15 MIN
Buy in: 1600m Row
into…
Sync Work:
30 Sit Ups
30 Hands Release Push Ups
30 Alt. Lunges
30 Shoulder to OH (95/65)|(75/55)
(Score Rounds and Reps)