Forever Young CrossFit – CrossFit View Public Whiteboard 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 (10 […]
Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard Warm-up 1: WL – Shoulders & Hips (No Measure) Duck walk w/ PVC; 2 x (down & back) Prone press to slamball (30 reps) PVC passthroughs (10 reps) PVC passthroughs (10 reps) + 2.5# PVC passthroughs (10 reps) + 5# PVC passthroughs (10 reps) + […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.10 Squat 0:30 sec Squat hold 8 Plate G2OH 10 (ttl) Plate Cicles 10 (ttl) Side Lunges 8 Push Ups Front Squat ON A 15:00 RUNNING CLOCK Build to 3RM Front Squat START WITH WARM-UP SETS: 10 […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up. 100m Run 10[alt] S/A KB Swing 10[ttl] KB Bent Over Row 50ft Frankenstein 50ft High Knees “Run it Down” Rx (Time) 5 ROUNDS FOR TIME 400m Run 15 KB Swings (R) [70/53] 15 Elevated Ring Rows […]
Forever Young CrossFit – CrossFit View Public Whiteboard Rowl-off Warm-up (No Measure) Try to hit exactly _____ meters [Coaches Choice] – If above or below, do that many reps of the exercise – If SPOT-ON, everyone but the rower does 10 reps *COACH ENTER EXERCISES AS COMMENT*1. KBSDL High Pull 2. Burpees 3. Press [Plate] […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.8 G2OH Plate 6 Tuck Jump 20 Jumping Jack 10(ttl) Plate circles 6 Push-up 20 Jumping Jack Power Snatch ON A 15:00 RUNNING CLOCK Build to Set of 3 Touch-N-Go Power Snatch START WITH WARM-UP SETS: 10 […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.50m Run 10 Air Squat 0:30sec Squat Hold 8 Good Morning 6 Sit-up “Give Me Fuel” RX (AMRAP – Rounds and Reps) 25 MIN AMRAP 400m Run Cal Bike/Row [25/20] 20 Barbell Good Morning [45/35] 15 Strict […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up legs and push-ups (No Measure) 400m run “grab an ab-mat” Right Side: leg raises (10 reps) leg rotation forward (10 reps) leg rotation backward (10 reps) scorpions (10 reps) side-to-side (10 reps) row the boat (10 reps) Left Side: Same scap push ups (10 reps) normal […]
Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard Warm-up 1: WL – Half Thacker – Clean (No Measure) 10 Sec. in squatting quad. w/ clean grip Then, Muscle clean 10 Sec. front rack hold 10 Sec. front squat hold 2: WL – Squatting Quad 4 Part Warm Up – Clean (No Measure) From […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.One partner JUMP ROPES while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 1. 10 Squat 2. 8 Half-Burpee 3. 50ft Duck Walk 4. 10 Good Morning (Plate) […]
