Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 PVC Pass Through 5 PVC Deadlift 5 PVC OHS 5/5 SA Ring Rows Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 – 100m Run w/Med ball (20/14)|(14/10) MIN 2 – 7 Overhead Squats (Athlete Choice, […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5/5 DB/KB RDL 10 Alt. Deadbugs 10 Scap Push-Up 5 Knee Push-Up Strength Deadlift (5-Rep Tng) ON A 12:00 RUNNING CLOCK… Build to 5-Rep TNG Deadlift* *Work quickly to at or above Workout Weight (Score is Weight) Workout Metcon (Time) FOR […]

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 20 Jumping Jacks 15 V-Ups or Tuck-Ups 10 Alt. Lunges :30 Hollow Hold or Rocks Workout Metcon (No Measure) 4 SETS FOR QUALITY “Unbroken” Double Unders* 1:00 Russian KB Swing (Athlete Choice) 1:00 Glute Bridge Hold** 1:00 Toes to […]

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Saturday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 5/5 Elbow Punches 5/5 PVC Around the World 5 Muscle Clean 5/5 Groiner Strertch 5 Push Press Strength Metcon (No Measure) On a 10:00min running clock… 5 Sets 1 Push Press + 2 Push Jerks Strength Metcon (No Measure) Clean Complex: […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 16 Shoulder […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 5 Narrow Stance Squats 5 Regular Stance Squats 5 Wide Stance Squats (2nd Round w/ WB in Front Rack) 2 ROUNDS… :30 Standing Straddle Stretch 10 Alternating Groiners 5 Bootstrappers 1 ROUND… 5 Tempo Back Squat (32X1) Strength Back Squat ( […]

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Thursday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) EMOM X10MIN MIN 1: 12/side PVC Around the World MIN 2: :45 Pike Hold MIN 3: 7 Muscle Snatch MIN 4: 7 Behind the Neck Push Jerk (Snatch Grip) MIN 5: 7 PVC Snatch Balance Strength Metcon (No Measure) In 10:00 min from […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 7 Up-Downs 7 Slam Ball Deadlifts 7 Slam Ball Curl to Press 7 Kip Swings Skill Metcon (No Measure) 3 SETS FOR QUALITY (Choose ONE!) Option 1: 5-7 Strict False Grip Ring Rows Option 2: 3-5 Strict […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45 Max Lunge + Lunge + Air Squat MIN 3 – :45 Hollow Rocks MIN 4 – :45 Groiners MIN 5 – :45 Bootstrapper Squats Workout Metcon (AMRAP – Rounds […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 4/4 DB Single Leg Kickstand RDL** 6/6 DB Single Arm Upright Rows 8/8 Up Down + DB Sumo Deadlift *At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls. **Kickstand RDL has the non-working […]

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