Forever Young CrossFit – CrossFit

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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)