Sunday

Forever Young CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike :15 Fast :45 Recovery 2 ROUNDS 8 Alt. Step-Ups 6 Alt. Cossack Squats* 4 Up-Downs (no push-up burpee) Workout Metcon (Time) FOR TIME* 30-20-10-20-30 Cal Bike KB Goblet Squats *10 Up-Down Box Jumps After Each Full Set -20:00 Hard Cap-

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Optional Finisher 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 […]

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Saturday

Forever Young CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES* 10 Alt. Step-ups → Box Jumps 10 KB Sumo Deadlift → KB SDHP 10 Air Squats → MB Thrusters *Switch movements at 3:00 into AMRAP. Strength Deadlift (3-3-3-3-3) 3-3-3-3-3 Sumo Deadlift -Rest 1:30 b/t Sets- Workout Metcon (4 Rounds […]

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Saturday

Forever Young CrossFit – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round: 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 12 DB Front Squats :30 Hard Sprint on Bike STATION 2 AMRAP 12 DB Power Clean :30 Front Rack Hold STATION 3 AMRAP 12 DB Bench Press :30 Max Lunges

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Saturday

Forever Young CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES (or 3 rounds) 10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling) 25’ Butt Kickers/25’ High Knees 10 Alt. Groiners *25’/25’ OH Waiter Walk (Focus on ribs down, biceps pressed next to ear in OH […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 MIN AMRAP 50′ Alt. Hip stretch 5 Inch-Worm Push-ups 5 Broad Jumps (land in ¼ squat softly!) 5 BB Good Morning 10 Elbow Rotations (behind neck) 5 BB Strict Press (behind neck) 10 Alt. V-Ups Extended Warm-up Metcon (Weight) ON A 10:00 […]

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Friday

Forever Young CrossFit – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Alt. DB Snatch STATION 2 DB Plank Movers *Hold Plank and Move DB from outside Left hand to outside Right hand and so on for full minute STATION […]

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Friday

Forever Young CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 Knee Push-Ups 10 Tall Plank Alt. Shoulder Taps 100m Jog 5 Wall Squats 10 Alt. Lunges Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 5 DB Push-Ups + 10 Alt. Renegade Rows MIN 2 – 15/12 Cal. […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS INCREASING EFFORT EA. ROUND 100m Run 7 Burpee to Broad Jumps 7 Jumping Squats 7/7 DB Upright Row 7/7 DB Hang Power Snatch :20 plank **10 MIN CAP** Workout Rx: Metcon (No Measure) 20 MIN E2MOM MIN 1 & 2 – […]

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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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