Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8/6 Cal Row 8 Light Single KB Russian Swing 8 Light Single KB Hang Snatch 4/4 Filly Lunge w/ Double KBs/DB 8 Deadbugs :20 Rest Workout Metcon (Time) FOR TIME 21-15-12-9-9-12-15-21 Slam Ball (25/15) Cal Bike/Cal Row BC: Metcon […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 600m Run (increase intensity gradually) Into… AMRAP X6 min 10 Lunges w/ Twist 12Tempo Air Squat (1211) 14 Alt. Groiners 15ft Duck Walking Strength Front Squat (1RM) ON A 20:00 RUNNING CLOCK… Build to 1RM Front Squat Workout RX: Metcon (AMRAP – Reps) […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X6 min 20 Singles → 20 Fast Singles → 20 Double Unders 10 Arm Crosses 10 Arm Circles Forward / 10 Back 10 Arm Haulers Into… X3 sets :30 sec. Foam roll on lats :35 sec. Barbell OH hold :20 Elbow Punches […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 6 MINUTES 20 Plank Shoulder Taps 10 Plank Jump Ins 10 Jumping Squats Into… 3 ROUNDS :30 Row 10 Up down to plate 7 Light Kip → 5 Big Kip → 3 Kipping Pull-up Workout RX: Metcon (Time) 5 ROUNDS FOR […]

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into… AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step Ups 15 DU (30 Singles) Into… AMRAP 2:00 5 Up-Downs 10 Alt Step Ups w/ […]

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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) 4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion) 1 “MOCK” ROUND… 100m Run 8 KB Swings 4 Pull-ups 100m […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right Hand & DB in Left Hand Round 2 perform with DB in the Right Hand […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME 400m Run (Moderate) -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo Push Press (2121) 4 Pausing Thruster (:02 Hold at the Bottom of the Squat) Strength Thruster (3×5) […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) X10 AMRAP 8 Cal Row (increase pace every time on the row) DB Complex Deadlift SA DB Swing Muscle Clean Press FS Thruster Extended Warm-up Turkish Get Up (Build to Quality Weight ) FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each […]

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