Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up [Run] (No Measure) One partner RUNs around the perimeter of the gym while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 7 MINUTE WARM-UP1. 10 G2OH Plate 2. 10 Sit-up 3. 10 Push-up 4. 15 Superman […]
Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up (Squat) (No Measure) One partner HOLDS A GOBLET SQUAT while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 7 MINUTE WARM-UP1. 10 KB Deadlift 2. 10(ttl) KB Clean 3. 10(ttl) KB Jerk 4. 10 KB Swing […]
Forever Young CrossFit – CrossFit View Public Whiteboard Extended Warm-up (No Measure) 10 MINUTES TO FIND: Heavy 1 Rep Squat Clean and Jerk Quickly build up to 20-30% heavier than workout weight “California Love” RX (Time) 30 Squat Clean & Jerk* (155/105) *5 Burpees after every 5 C&J. Finish WOD with Burpees. “California Love” INTERMEDIATE […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.20 Dubs/Singles 8 Squat 8 Good Morning (Plate) 20 Dubs/Singles 8 Bent Over Row 8 Press Extended Warm-up (No Measure) 5 MINS TO WORK ON Dubs/Singles Slam Slam! RX (Time) 80-60-40-20 Dubs 40-30-20-10 Slamball *15 Pull-up Between […]
Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up [R/B] (No Measure) One partner ROWs or BIKEs while the other completes one FULL ROUND of the exercises. Then switch. 7 MINUTE WARM-UP6 Push-up 7 Sit-up 8 Superman 9 Squat We 3 (2 Rounds for reps) IN TEAMS OF 3 20 MINS TO FIND: 3RM […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.2 (No Measure) 400m run or 2 min jumping rope (coach’s choice) Super slow strict push ups (10 reps) Side planks (30 sec/arm) Planche push ups (10 reps) Handstand hold or front plank hold (1min) Front to Back Leg Swing (L/R) on the wall (10 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up [Run] (No Measure) One partner RUNs around the perimeter of the gym while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 7 MINUTE WARM-UP1. 10(ttl) KB Single-Leg Deadlift 2. 10(ttl) KB Push Press 3. 10 Goblet […]
Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up [R/B] (No Measure) One partner ROWs or BIKEs while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 7 MINUTE WARM-UP1. 10 S/A Alt KB Swing 2. 10 Sit-up 3. 10 KB SDLHP 4. 10 Slow Ring […]
Forever Young CrossFit – CrossFit View Public Whiteboard Extended Warm-up (No Measure) Coach will explain workout, then you have: 8 MINS TO COMPLETE 3 Warm-up Sets of 5 – KB Swing – Power Clean – Muscle-Up/Pull-up *Start light/easy and work your way up to workout weight/modification Basically Chipper RX (AMRAP – Rounds and Reps) 15 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Medball Targets Warm-up (No Measure) PLAY FOR 8 MINUTES Standing behind the line, throw the ball at the medballs. Must be a direct hit. Cannot Roll, Kick, or bounce! The medball you hit, is the number of reps EVERYONE has. CLOSE = 8 Reps MID = 6 […]
