Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

Line Drills (25″each)

Knee to Chest

Quad. Stretch

Frankenstein Kicks

Side Shuffle (down and back)

Karaoke (down and back)

High Knees

Butt Kicks

CONDITIONING

For time: (Time)

Teams of 2:

150 Cal. Row or 120 Cal. Bike

Every 2:00 stop and perform 10 Sync Up Down

Workout

Teamworkin’ It (AMRAP – Rounds)

TEAMS OF 3

20 MIN AMRAP
400m Run with Medball (20/14)
25 MB Step Over [20″]
1000m Row
25 MB Russian Twist

SCORE = Total Rounds finished COMPLETELY

Workout Flow:
– 400m: All partner run together (1 MB per team). Can trade who carries it at any point.
– MB Step-over: Partners take turns doing 1 rep of MB step-overs at a time. Hold MB however you like.
– 1000m Row: Switch on and off at any point until you hit 1000m as a team.
– MB Russian Twist: Partners sit side by side and rotate, passing MB to each other. Partner on the end must touch MB to floor on other side before passing back to partner. Every pass/touch to floor = 1 rep