Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 2 Sets: 5/5 Groiner Stretch 5 Bootstrappers :30 Wall Sit into… 2 Sets: 5 Clean Deadlift 5 Clean High Pull 5/5 Elbow Punches 5 Muscle Clean 5 Squat Clean Strength Metcon (Weight) Clean Complex: 4 Sets: 1 Clean Deadlift + 1 Hang Clean […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) AMRAP X7 MIN :20 Pike Stretch :30 Forearm Stretch 5/5 Groiner Stretch :30 Cobra Stretch to Child Pose 5 Hands Release Push Ups (Tempo: :02 on the way down) A. CONDITIONING Metcon (Time) For Time: 50 Air Squats 200m Run 40 Push Ups […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 sets: 10 Barbell Sumo Deadlift 5 Bootstrappers 7/7 Back Rack Lunges 10 Good Morning Strength Sumo Deadlift (3-3-3-3) Workout Metcon (AMRAP – Reps) EMOM X15 MIN MIN 1: 12 Alt. Pistol Squat/15 DB Narrow Stance Squat (50/35)|(35/25) MIN 2: 12-15 Deadlifts (185/125)|(155/105) […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets: 10 Scap Pull Ups 10 Scap Push Ups :20 Hollow Hold :20 Superman Hold 5 Kip Swings Skill Metcon (No Measure) Pull Ups Progressions: -Kipping Pull Ups Kip Swing Short Kip with Hip Extension Kip with Hip Extension Kipping Pull Ups […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 2 Sets: 12 Alt. Superman 10/side Seated Plate Shoulder External Rotation (5,2.5) 10 Snow Angels into… 2 Sets: 5 Snatch Deadlift 5 Snatch High Pull 5 Muscle Snatch 5 Snatch Balance (Above Parallel) Strength Metcon (Weight) Snatch Complex: 4 Sets: 1 Snatch High […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 2 Sets: 5 Push Up to Pike Stretch :30 Child Pose Stretch 5 Strict Press into… 2 Sets: 5/5 PVC Around the World 5 Push Jerk 10 PVC Passthrough Strength Metcon (Weight) Shoulder to Overhead Complex: 4 Sets 1 Push Press + 2 […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 2 Sets: 5/5 Groiner Stretch 5 Bootstrappers 5 Med Ball Front Squat (20/14)|(14/12) into… 2 Sets: 5 Clean Deadlift 5 Clean High Pull 5/5 Elbow Punches 5 Muscle Clean 5 Power Clean Strength Metcon (Weight) Clean Complex: 4 Sets: 2 Clean High Pull […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 5 Push Up to Pike Stretch 10 PVC Passthrough 7 Hands Release Push Ups :20 Handstand Hold or :30 DB Overhead Hold (35/25)|(25/15) Accessory Work Metcon (No Measure) 3 Sets: 12 Alt. DB Bicep Curl to Press 15 Seated DB Tricep […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 sets: 10 Barbell Sumo Deadlift 5 Bootstrappers 7/7 Back Rack Lunges 10 Good Morning Strength Sumo Deadlift (5-5-5/Moderate Load) Workout Metcon (Time) FOR TIME: 3 Rounds: 400m Run 12 Deadlift (155/105)|(135/95) 8/8 Single Arm DB Thruster (50/35)|(35/20) 25 Sit Ups Core Metcon […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) Tic Tac Toe Warm Up into… 2 Sets: 10 Scap Pull Ups 10 Scap Push Ups :30 Child Pose Stretch 5/5 PVC Around the World Skill Metcon (No Measure) Toes to Bar Progression: On the floor: 2 Sets: :20 Hollow Hold :20 Superman […]

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