Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.20 Jumping Jacks 8 Plate G2OH 8 V-ups 25″ Plate Waiter Walk OH (each arm) 15 PVC Pass Throughs Push Jerk STRENGTH 3-3-3-3-3 Push Jerk* *Start moderate and build to heavy, but doable, set of 3. 15 […]
Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard WL – Shoulders & Hips (No Measure) Duck walk w/ PVC; 2 x (down & back) Prone press to slamball (30 reps) PVC passthroughs (10 reps) PVC passthroughs (10 reps) + 2.5# PVC passthroughs (10 reps) + 5# PVC passthroughs (10 reps) + 7.5# WL […]
Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) 3 ROUNDS :20 Singles – Fast Singles – Double Unders 10 Groiners 10 Jumping Squats 20 Marching Plank *Grab a PVC and a Barbell… 2 ROUNDS* 5 Inch Worms 5 Behind the Neck Snatch Press 5 Sots press 5 Over Head Squat […]
Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) 3 ROUNDS 250m Row (Easy – Moderate – Hard) 7 Squats – Front Squats (PVC) – OH Squats (PVC) 7 Push-ups – Ring Dip Negative – Pseudo Push-ups 7 Scap Pull-ups – Chin-ups – Pull-ups 7 Sit-ups – Leg Lifts – Hanging […]
Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) Choose two light KB’s or DB/s, a weight that you feel comfortable pressing overhead with ease. BUY IN… 15/12 Cal Bike (Easy Effort) or 200m Run 3 ROUNDS… 10 DBL KB/DB Bent Over Row 25’ Filly Walking Lunge (R) 25’ Filly Walking […]
Forever Young CrossFit – CrossFit View Public Whiteboard 8 MIN AMRAP (Warm-up) (No Measure) 20 Jumping Jacks 10 Samson Stretch 10 Cossack Squat 10 Air squat (5sec hold at bottom) 5 Broad Jumps Back Squat 1-1-1-1-1 – Rest at least 2:00 b/t sets – * Week 7 of Squat Cycle. Start heavy and build toward […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.0 (No Measure) Jumping Jacks (1 min) Lunge & Twist (down) Inch worm (back) Frankeinstein (down and back) Dyno walks (down and back) Leg Pendulum (10 touches per side) Knee rotations (20 per reps/direction) Hip rotations (20 per reps/direction) Air Squats 20 reps Lateral Squats […]
Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard Warm-up WL – Half Thacker – Snatch (No Measure) 3 Rounds of: 10 Sec. in squatting quad. w/ snatch grip Then, Muscle snatch 10 Sec. Snatch grip overhead hold 10 Sec. Overhead squat hold WL – Snatch Pregression 3.0 (No Measure) Complete 5 reps of […]
Forever Young CrossFit – CrossFit View Public Whiteboard ROUNDS (Warm Up) (No Measure) 200m Run – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – 3 ROUNDS FOR QUALITY (really feeling the […]
Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) 8 Sit-ups :15 Hollow Hold 25′ Bear Crawl 25′ Reverse Bear Crawl 10 DB Romanian DL 10 DB Arnold Press 10(ttl) DB Overhead Lunge “Earthquake” (AMRAP – Rounds and Reps) 4 SETS AMRAP 4 MIN 10 Reverse Burpees 10 Slam Ball – […]
