Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X10 min 200m Jog 10 Alt Single Leg Good Mornings (with light DB) :10 Hollow Hold 10 DB Thrusters (:01 pause at top) :10 Hollow Hold 10 Up-Down + Box Tall Step-Up Skill Metcon (No Measure) EMOM x 8 MINUTES MIN 1 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 5 Bootstrappers + 5 Burpees 15ft Bear Crawl 10 Groiners + 10 Air Squats 10 Elbow Punches + 5 Press from Front Rack Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 500m Row 21 Air […]
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 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS* 60 Single Unders 10 Lunge → Goblet Lunge → 4/4 KB OH Lunge 7 Push-ups → :20 Ring Support Hold → 7 Dip Negative 10 KB DL → 10 KB Russian Swing → 7 KB American Swing 10 Sit-up → 10 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run -THEN- AMRAP X 7 min 10 Tempo Air Squats (3-3-1) 15 PVC Good Mornings 10 Cossack Squats :30 Squat Hold with Adductor Stretch Workout NCFIT Baseline – Strength (Weight) ON A 20:00 RUNNING CLOCK… Build to 5RM Back Squat*Rest at Least […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X12 min 200m Run 10 Alt Sampson Lunge Stretch 10 Up-Down 8/8 DB Strict High Pulls 8/8 DB Hang Power Clean :20 sec. High knees :20 sec. Butt Kicks Extended Warm-up Power Clean (8×2) EMOM x 8 MINUTES 2 TNG Power Cleans* […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 MIN AMRAP 100m Run (Slow) 5 Push-ups to Down-Dog 5 Tempo Air Squat (3sec at bottom) 5 Burpees 10 Sit-ups 5 Kip Swings + 2 Pull-ups NCFIT Baseline – Aerobic (Time) ON A 12:00 RUNNING CLOCK… Run 1 Mile then in Remaining […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 100m run 10 Alt. SA DB Deadlift (sumo stance) 5/5 SA DB Overhead Lunge 10 Jumping Air Squats 5/5 SA DB Strict Press (squat width stance) Workout RX: Metcon (AMRAP – Reps) EMOM x 21 MINUTES MIN 1 – […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) General Warm-up (7 min cap) 4 SETS 7 Barbell DL 7 Barbell Bent Over Row (:02 pause at sternum) 7/7 Leg Swings (barbell in flaghold) 7/7 Alt. Groiners 14 Barbell Hops Strength Deadlift (3-3-3-3-3) Deadlift* *Build to 3RM Deadlift. 20 MIN TIME CAP […]
Forever Young CrossFit – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Row 30 Cals Rest Remainder… STATION 2 80 Double Unders Rest Remainder… STATION 3 15 DB Devils Press Rest Remainder… STATION 4 1:00 Max Hollow Rocks 1:00 Max […]
