Forever Young CrossFit – CrossFit
Half Baked (Time)
With a partner!
12 slam balls 25/15
10 box jump overs 24/20
8 thrusters 115/75
Both partners will complete this is a relay.
Both partners will complete 6 rounds.
Warm-Up Acceleration & PVC (No Measure)
Sideways jumping jacks left hip leading
Sideways jumping jacks right hip leading
Carioca w/ left hip leading
Carioca w/ right hip leading
Basketball or low shuffle left hip leading
Straight Leg Bear Crawl Down (down & back)
Crab Walk (down & back)
Knee rotations (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Dislocates while narrowing grip (20 reps)
Reverse dislocates (20 reps)
Front rack stretch (30 sec R/L)
Slow press & pull apart (10 reps)
Play – The Stick Game (No Measure)
Everyone starts holding a stick perfectly vertical. Then on the coaches signal everyone will move simultaneously to left or right to catch their neighbors stick before it falls. If any stick falls everyone does 5 burpees. Anyone trying to deliberately get burpees gets 15 burpees.
Cool Down 400m walk (No Measure)