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)
Play – Knee Defenders (No Measure)
Cover your knees with your hands and try to touch your opponents knees. You can only touch your opponents knees to disqualify them. Touching their hands does not count. Once they touch your knees perform 5 burpees and you are out of the game.
last man standing!
Estacion! (AMRAP – Reps)
As a team of 2 people complete as many reps as possible at each station for 2 min 30 sec rest.
2 Rounds of:
Tire pulls 100m.
Rowing for Cal.
Shoulder 2 OH 55/95
-Snatches = slam balls
– S2OH will be done with dumbbells
Cool Down Shoulder Focus (No Measure)
Thoracic stretch on the wall (30sec)
Shoulder stretch on the wall (30sec)
Tricep stretch LEFT/RIGHT (:30sec)
Hands Up and back w/ elbows bent 10 reps
Hands down and back w/ elbows bent 10 reps
One hand behind & grab elbow LEFT/RIGHT (:30sec)
Chicken wing squat 2x (:30sec)