Forever Young CrossFit – CrossFit
Warm Up (No Measure)
3 Sets:
25′ Line Drills
Knees to Chest
Quad Stretch
Frankenstein Kicks
Karaoke
Side Shuffle (down and back)
High Knees
Butt Kicks
(6:00 MIN)
Accessory Work
No Measure (No Measure)
EMOM X8 MIN
MIN 1: 12 Weighted Glute Bridge
https://youtu.be/JpDDoINkrog
MIN 2: :50 sec. DB Calf Raises
https://youtu.be/KIXqbe3htxU
MIN 3: :45 sec. Alt. Side Crunches
https://youtu.be/cYnx9bL9D9s
MIN 4: :45 sec. Hollow Rocks
https://youtu.be/p7j02V1fIzU
Partner Workout
Cardio Relay (AMRAP – Reps)
Part A:
For Time:
8 Rounds:
400m Run (200m each athlete)
(T.C. 20 MIN)
Rest 3:00 then…
Part A1:
EMOM X12 MIN
MIN 1: Max Cal. Rower
MIN 2: Max Cal. Bike
MIN 3: Max Partner Sit Ups
**Score is Time (on notes) of part A and Cal. (both) + reps (sit ups) of part A1**
