Thursday

Forever Young CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of… 10 RKBS → 10 KB Swings (focus on lockout overhead) :30 Mountain Climbers + :30 Plank → 10 Sit-Ups 10 Step Ups→5 Box Jumps Workout Metcon (Time) 2 ROUNDS FOR TIME 21-15-9 Kettlebell Swing Sit-Ups Box Jumps -16:00 Hard Cap-

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Thursday

Forever Young CrossFit – NC BURN View Public Whiteboard Workout Metcon (No Measure) 2 Rounds: 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 7 Box Jumps 7 Russian KB Swing STATION 2 Run 400m then.. Max Push-ups STATION 3 EMOM 15 Slam Balls

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Thursday

Forever Young CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES: :30 Bike 8/8 SA DB Strict Press —> Push Press 6 Push-ups —> 6 Up-Downs —> 6 Burpees 4 Pike to Cobras * *Pike to cobra — start in plank position on hands, send hips up and back, press […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS INCREASING EFFORT EA. ROUND 200m Row 7 Up Down Broad Jumps 7 Jumping Squats 7/7 DB Upright Row 7/7 DB Hang Power Snatch :20 Walking Rest **10 MIN CAP** Workout Rx: Metcon (No Measure) 20 MIN E2MOM MIN 1 & 2 […]

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Wednesday

Forever Young CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (6:00 CAP) 200m Run 100 Single Unders 10/10 SA KB Deadlift 16 Alt. Single KB FR Lunge 200m Run Strength Metcon (No Measure) 3 SETS 8/8 SA FR KB Split Squats (53/35) 10/10 Plate Elevated Curtsey Squat Workout Metcon (No Measure) […]

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Wednesday

Forever Young CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Single Arm DB Up-Downs* 25ft High Knees 5/5 DB Deadlifts (sumo or suitcase style) 25ft. Butt Kickers 5/5 Single Arm Strict Press Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 200m Run 5/5 Single Arm […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Inchworms :30 Cossack Squats :30 Bootstrappers -THEN- AMRAP X 5 MINUTES (WITH BARBELL) 10/10 Elbow rotations :30 Squat Hold 10/10 Leg Swings Strength Front Squat (3-3-3-3-3) Front Squat *Build to 3RM Front Squat Partner Workout RX: Metcon (AMRAP – Reps) […]

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Tuesday

Forever Young CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Single-Unders → :20 Double-Under practice 10 Air Squats → 10 Alt. Bodyweight Lunges 5 KB Sumo DL + 5 Upright Rows → 5 SDHP Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 5 MINUTES 5 KB SDHP […]

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Tuesday

Forever Young CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Russian KBS 10 KB High Pulls 7 Scap Pull-ups 200m Row Strength Weighted Pull-ups (Find 3RM) ON A 10:00 RUNNING CLOCK… Find a 3RM Weighted Pull-up or Complete 5×6 Banded Pull-up* *Pull-ups should be tough for all 6 reps. Workout […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 12 MINUTES 5 Light Single Arm DB Hang Muscle Snatch 15 Jumping Jacks 5 Ring Rows 10 Straight Leg Sit-ups (minimize arm throw) 10 Scap Pull-ups (slow and controlled) :30 Hollow Rocks Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… […]

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