Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

25′ Line Drills

Knees to Chest

Quad Stretch

Frankenstein Kicks

Side Shuffle (down and Back)

High Knees

Butt Kicks

into…

1 Set:

:30 Child Pose

:15/Scorpion Stretch

:20 Standing Straddle Stretch

5/5 Side Lunges

Partner Workout

AMRAP X25 MIN (AMRAP – Rounds and Reps)

Work on any of these:

(Row,Run,Bike)

*While athlete 1 work, athlete 2 will perform one round:

15 Russian KB Swings (70/53)|(53/35)

12 Box Jumps Over (24/20)

9 Double DB Front Squats (50/35)|(35/25)

6/6 Single DB Hang Clean & Jerk

*Switch at the end of each Round*

**Calories (Rower or Bike) will count as 1 rep, every 200m count as 1 rep**

(Score is Rounds and Reps)

Core Workout

Tabata (No Measure)

:20 on/:10 rest

Tuck Ups

Heel Taps

Flutter Kicks

Leg Raises w/hip lift