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

(8:00 min)

CONDITIONING

3 Sets (Distance)

Row intervals:

:45 Hard Effort

:15 Rest

Partner Workout

AMRAP X10 MIN (2 Sets) (AMRAP – Rounds and Reps)

1st Set:

20 Air Squats (wall sit hold for partner)

30 Push Ups (high plank for partner)

40 Sit Ups (DB farmer’s carry hold for partner-heavy)

50 Sync. alt. Lunges

rest 1:30 then…

2nd Set:

10 Sync. DB Goblet Squat (50/35)|(35/25)

20 Push Ups (you go, I go)

30 Sync. Weighted Sit Ups

40 Sync. Single DB Alt. Lunges