Forever Young CrossFit – CrossFit
General Warm Up 1.4 (No Measure)
Stationary hops (1min)
Knee rotations (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Toe walks (down & back)
Heel Walks (down & back)
Side ankle walks (down & back)
Frankenstein walks (down & back)
Walking quad stretch (down & back)
Straight Leg Bear Crawl Down (down & back)
Crab Walk (down & back)
Front Squat (4-4-4-4-4)
For weight: In 12 min work up to a heavy 4RM Front Squat with good form (1×4)
Death by Thrusters (AMRAP – Reps)
Complete for reps:
In minute 1, perform 1 thruster.
In minute 2, perform 2 thrusters.
In minute 3, perform 3 thrusters.
…continue on until you are unable to perform the given # of thrusters within the minute.
*Sets do not have to be unbroken, but must be finished in the 60 seconds
Your workout ends when you are unable to perform the given # of thrusters within the minute.
Core 1.1.1 (No Measure)
Tabata Flutter Kicks: 20 seconds of work followed by 10 seconds of rest for 8 intervals.
General Cool Down 1.3 (No Measure)
Thoracic stretch on the wall (30sec)
Shoulder stretch on the wall (30sec)
Tricep stretch (30 sec each side)
Hamstring, adductor & back stretch complex (1min)
Up dog (1min)
Wide leg wall stretch (1 min)