Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds, graduating in difficulty… 100m Run (1st. Easy → 2nd. Mod → 3rd. Hard) 10 Step Up → 1st. Low Box Jump → 2nd & 3rd. Higher Box Jump 10 1st. MB Push Press → 2nd. MB Thruster → 3rd. Wall Ball […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With a pair of light-moderate DBs… AMRAP x 8 8 DB Suitcase Lunge 8/8 Arnold Press 8 DB Sumo Deadlifts 8/8 Single Arm DB Sumo Deadlift 8 Push Ups to Down Dog Strength Push Press (5-3-1) 5-3-1 Push Press *Set 1 – 70-75% […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With a single light DB… 2 ROUNDS 6/6 DB Turkish Sit Ups 6/6 Overhead Split Squats 6/6 Single Arm Upright Rows 6/6 Single Arm DB Presses 6/6 Single Arm Deficit Push Ups* *Single Arm Deficit Push Ups are with 1 hand on the […]

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Sunday

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 […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands. 3:00-4:00 of Slow Bike or Rolling (during Intro!) Into… 2 SETS 10 […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Alt Side Lunges 10 Alt. Step Ups 10 Shoulder Taps :10 Bar Hang 2 ROUNDS… 10 Jumping Air Squats 10 Box Jumps 2 Wall Walks 10 Scap Pull Ups Workout Metcon (Time) 4 ROUNDS FOR TIME 5 Box Jumps (30/24)* […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Alt Side Lunges 10 Alt. Step Ups 10 Shoulder Taps :10 Bar Hang 2 ROUNDS… 10 Jumping Air Squats 10 Box Jumps 2 Wall Walks 10 Scap Pull Ups Workout Metcon (Time) 4 ROUNDS FOR TIME 5 Box Jumps (30/24)* […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Have athletes start off with 3 minutes on a Bike or Rower or run, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard Then… 20 Glute Bridge Ups 20 Arm Circles Forward 20 Arm Circles Backwards 20 […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Have athletes start off with 3 minutes on a Bike or Rower or run, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard Then… 20 Glute Bridge Ups 20 Arm Circles Forward 20 Arm Circles Backwards 20 […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Boot-Strapper Squats 5 Tempo Air Squats (3131) 10 Narrow Stance Air Squats 5 Wide Stance Air Squats Into… 2 Rounds 10 PVC Pass Throughs 5 Sots Press 10 Over Head Squats 5 Snatch Balances Skill Warm-up (No Measure) ON AN […]

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