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Forever Young CrossFit – CrossFit
Carnival (AMRAP – Reps)
As a team of 2 people complete as many reps as possible at each station for 2 min at each station.
3 rounds of:
Wall-ball over bar (Reps)
Cone 2 Cone Farmers Carry relay (Reps)
200m run relay (Reps)
Cone 2 Cone Sled Push relay (Reps)
Row relay (Calories)
Your score is the sum total of reps from each station for all 3 rounds.
In this workout you move from each of five stations after two minutes. The clock does not reset or stop between exercises. This is a twelve-minute round from which a two-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
General Warm-Up 2.0 Long Track (No Measure)
Toe walks with arm circles forward (down&back)
Heel walks with arm circles backward
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
Basketball or low shuffle right hip leading
“grab an ab-mat”
leg raises (10 reps)
leg rotation forward (10 reps)
leg rotation backward (10 reps)
scorpions (10 reps)
side-to-side (10 reps)
row the boat (10 reps)
Left Side: Same
Play – Tic Tac Toe (No Measure)
See – Coach
Cool Down 400m walk (No Measure)