Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up 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 […]
Forever Young CrossFit – CrossFit View Public Whiteboard 8 MIN AMRAP (Warm-up) (No Measure) 200m Run (Slow) – – – – – – – – – – – – – – – – – – – – – – – – – 4 PVC Passes 4 Below Knee Muscle Snatch 4 Behind Neck Push Press […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 MIN AMRAP 20 Jumping Jacks 20 Mountain Climbers 20 Lunges 20 Hollow Flutter Kicks 20 Air Squats 10 Groiners with Twist 10 Forward Leg Swings (each side) 10 Lateral Leg Swings (each side) Recovery Workout Rx: Metcon (2 Rounds for reps) EMOM […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X7min 100m run 14 Step Back Lunges 7 Bent Over Row (w/ empty barbell, :02 pause at chest) 7 Jump Squats (focus on powerful, not high jump) 7 Barbell Good Morning Then into a more specific barbell warm-up… AMRAP X4 min 5 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X10 min Straight Leg Bear crawl (down and back) 8/8 DB Filly Lunges 10 DB Bent Over Rows 10 DB Death March 8 Half Burpee to Broad Jump Workout Rx: Metcon (AMRAP – Reps) 21 MIN EMOM MIN 1 – 12/10 Cal […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP… 10 min AMRAP 100m run 10 Groiners (hold 1-2 seconds on each side every rep) 5 Standard Stance Air Squats 5 Narrow Stance Air Squats 5 Wide Stance Air Squats :30 Plank to Pike After the General warm up… 3 ROUNDS… […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS* 100m Run 8 Sumo DB Deadlift 8 DB Bent Over Row 8 DB Arnold Press 50ft OH Carry* -10min Cap- *Increase pace each round **Hold both DBs overhead as athletes walk the 50ft Workout Metcon (Time) FOR TIME 800m Run 13 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up 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 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30 Slow Elbow Rotations :30 Squat Hold (No Barbell…focus on opening up the bottom of your […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 200m run @moderate pace :30 Tuck Hold :30 Arch Hold 8/8 Single Arm DB Thruster (Light/Moderate) 5 Barbell Bent Over Row (empty barbell) Workout Metcon (4 Rounds for reps) 4 SETS (20 min work) 3/3 DB Turkish Get-Up 15 […]
