Forever Young CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (4:00 in total) :15 WORK AT EACH MOVEMENT Jumping Jacks Groiners (or mountain climbers) Up-Downs Med. Ball Deadlifts Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 250/200m Row MIN 2 – 15 Med. Ball Squat Cleans MIN 3 […]
Forever Young CrossFit – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 3 Burpees Every Minute then… Run for Distance STATION 2 3 Burpees Every Minute then… Bike for Distance STATION 3 3 Burpees Every Minute then… DB Devil’s Press
Forever Young CrossFit – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Play a game or intro a skill! Then… GENERAL WARM-UP ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap! 20 Cals on Bike or Rower 20 Russian Twists w/ Medball 20 Med Ball Floor Press […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Play a game or intro a skill! Then… GENERAL WARM-UP ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap! 20 Cals on Bike or Rower 20 Russian Twists w/ Medball 20 Med Ball Floor Press […]
Forever Young CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (6 MIN CAP) 100m Run 10 Jumping Air Squats 14 DBL DB/KB DL 18 Alt. V-ups Strength Metcon (No Measure) 3 SETS 1:00 Wall Sit -:30 Rest- 1:00 Banded Plank Hold -:30 Rest- 1:00 KB Farmers Hold -Rest as […]
Forever Young CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 20 Plate Hops 10 Plate Ground to Overhead 30 Russian Twists Workout Metcon (AMRAP – Rounds and Reps) ON A 14:00 RUNNING CLOCK… 50/40 Cal Bike Immediately into …. AMRAP in Remaining Time of: 20 Slam Balls 10 Alt. […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-Up (No Measure) High knees Butt kickers Frankenstein walks Sideways jumping jacks left hip leading Sideways jumping jacks right hip leading Carioca w/ left hip leading Carioca w/ right hip leading Straight Leg Bear Crawl Down (down & back) Crab Walk (down & back) Knee rotations (10 […]
Forever Young CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) CHIPPER WARM-UP (5 MINUTE CAP) 200m Run 15 Broad Jumps 20 Lunges 15 Up-Downs 20 Russian KBS Strength Hang Power Clean (1×5) 12 MINUTES TO BUILD TO… 5 Rep Hang Power Clean Workout Metcon (Time) 4 ROUNDS 10 Hang Power Cleans (115/75) 10 […]
Forever Young CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Into… 2 ROUNDS 10 Scap Push-ups* 10 Air Squats 5/5 Single Arm DB Strict Press Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x 4 MINUTES 10 Wall Balls 10 Push-Ups 50m Sprint -Rest 1:00- Repeat! -Rest 1:00- Repeat!
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) For 10 MIN… 100m Run (slow pace) 10 KB Deadlifts 10 KB Russian Swings 10 KB American Swings 10 KB Goblet Squat :30 KB Goblet Squat HoldThen Grab a Barbell Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Set […]
