Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 SETS 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge + Lunge + Squat (Narrow) 6 Up-Downs Workout Metcon (AMRAP – Rounds and Reps) 3 SETS* AMRAP x 5 MINUTES 12 DBL DB Hang Muscle Snatch (35/20)|(20/15) 6 DB Up-Downs 12 Walking […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :20 Pike Stretch 10 Air Squats 5/5 SA DB Arnold Press 5 Inch Worms 2 ROUNDS 20 Mountain Climbers 5/5 Split Squat* 5 Push-Up to Pike Skill Metcon (No Measure) 3 SETS FOR QUALITY :30 Handstand Hold 3 Strict HSPU Lowers […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 8 Alt. Groiners + Max Step-Ups* MIN 2 – 12 Scap Pull Ups + Max Bar Hang** MIN 3 – 8 Barbell RDL + Max Hollow Rocks MIN 4 – 12 Up-Downs + Max Shoulder Taps […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 100m Light Jog 8 Up-Downs 6 Lunge + Lunge + Air Squat 4/4 PVC Around the Worlds Strength Overhead Squat (4×6*) *All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY 1:00 Bike (EZ) 1:00 Hollow Hold :30 Bike (Hard) 1:00 Supermans 1:00 Bike (EZ) 1:00 Tuck-Ups Skill Metcon (No Measure) 3 SETS 10-15 Kipping Knee Raise Into… 1:00 Cal Bike* *Increasing effort each Sets. -Rest 1:30 b/t Sets- (No Measure) Workout […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – 45s Alternating Groiners MIN 2 – 20s Up Downs + 20s Strict Press MIN 3 – 45s Arm Haulers OR Moose Antlers MIN 4 – 20s Step Ups + 20s Push Presses MIN 5 – 45s […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 5 Med Ball Front Squats 10 Barbell Deadlifts 10 High Pulls 10 Elbow Punches 10 Front Squats 5 Muscle Clean Workout RESOLUTION (Time) FOR TIME 4 Rounds: 12 Burpees Over the Bar 9 Wall Ball Shots (20/14)|(14/12) 6 Power Clean (135/95)|(95/65) […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 8 Push Up to Pike 5/5 Groiner Stretch 8 Bootstrappers 10 Strict Press 5 Muscle Clean Partner Workout Metcon (AMRAP – Rounds and Reps) 2 Sets AMRAP X12 MINUTES 2 Rope Climbs 50 Russian Swings (70/53)|(53/35) 100 DU/200 SU 50 Barbell […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 10 Toe Touch Jumping Jacks 10 Scap Pull-Ups 10 Jumping Squats 10 OH Press Strength Thruster (3-3-3-3*) *Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups. (Score is Weight) Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10/10 Leg Swings 50’ High Knees 50’ Butt Kicker Into… 2 ROUNDS 200m Run 12 Up-Downs 8/8 DB Sumo Deadlift 8/8 DB Hang Upright Row 8/8 Strict Press Workout Metcon (Time) 4 ROUNDS FOR TIME 20 Alt. DB Hang […]
