Forever Young CrossFit – CrossFit
General Warm-Up 1.2 (No Measure)
400m run or 2 min jumping rope (coach’s choice)
Super slow strict push ups (10 reps)
Side planks (30 sec/arm)
Planche push ups (10 reps)
Handstand hold or front plank hold (1min)
Front to Back Leg Swing (L/R) on the wall (10 reps each leg)
Side to Side Leg Swing (L/R) on the wall (10 reps each leg)
Squat hold 2 X (:30sec)
Broad jump (length of gym; down & back)
2 Minute Madness RX (AMRAP – Reps)
As a team of two complete the following:
4 ROUNDS OF:
[2 MIN EACH, 30 SEC. REST BTWN]
Wall Ball Push Press Shots (20/14)
Calorie Row
Russian KB Swing (70/53)
Dubs
2 Minute Madness INTERMEDIATE (AMRAP – Reps)
As a team of two complete the following:
4 ROUNDS OF:
[2 MIN EACH, 30 SEC. REST BTWN]
Wall Ball Push Press Shots (14/12)
Calorie Row
Russian KB Swing (53/44)
Singles
2 Minute Madness BOOTCAMP (AMRAP – Reps)
As a team of two complete the following:
4 ROUNDS OF:
[2 MIN EACH, 30 SEC. REST BTWN]
Wall Ball Push Press Shots (Light)
Calorie Row
Russian KB Swing (Light)
Singles
