Saturday

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 […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Team Run…leave no athletes behind! Run as a group. into… 3 SETS 5/5 Single Arm KB Suitcase DL (workout weight) 5 Romainain DL (little to no knee-bend) 10 Alt Step Back Sampson Lunges (pause :01 in lunge) 15 Plate Hops (fast feet) […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP (Have athlete get into groups of 2) 400m Run aka Turkey Trot -THEN- 4 ROUNDS EACH PARTNER 1 10 Air Squats 5 Inchworms 10 Up Downs 5 Glute Bridges (:02 Hold at the top) PARTNER 2 Plank Hold Workout “GEORGIE” (AMRAP […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike/Row INTO… 2 ROUNDS 10 Long Step Lunges 10 Bootstrapper Squats 25’ Duck Walking 10 Arm Crosses 10 Arm Circles :30 Bar Hang Strength Front Squat (5-5-5*) 5-5-5* Front Squat *Set 1 – 65% x 5 Set 2 – 75% x 5 […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike/Row INTO… 2 ROUNDS 10 Long Step Lunges 10 Bootstrapper Squats 25’ Duck Walking 10 Arm Crosses 10 Arm Circles :30 Bar Hang Strength Front Squat (5-5-5*) 5-5-5* Front Squat *Set 1 – 65% x 5 Set 2 – 75% x 5 […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8 Alt. Groiners 8 Jump Squats 8 Glute Bridge-Ups 8 Tuck Ups Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice Clamping & Re-Clamping Rope After 1st Pull *Practice either in full climbs or seated on box. During […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – Row (EZ → Moderate → Hard) Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222) Strength Push Press (5-5-5*) 5-5-5* Push Press *Set 1 – 65% x 5 […]

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters 100m Run Partner Workout Metcon (Time) IN TEAMS […]

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Saturday

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 […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Junkyard Dog Warm Up… Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, […]

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