Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100m X4 sets rest the same time of the run then… Tabata-Style Warm Up (:20 work, :10 rest) for 4 rounds of the following movements… – Superman Rocks – Mountain Climbers – PVC Good Mornings – Plate Hops Skill Warm-up (No Measure) EMOM […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach B’s Junkyard Dog Warm-up! Strength Squat Clean (1×3) ON A 8:00 RUNNING CLOCK… Build to Squat Clean for the Workout *Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every […]
Forever Young CrossFit – CrossFit View Public Whiteboard 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 (10 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort… AMRAP x 5 MINUTES 5 Deadlift (light load, focus on smooth path up & down the body) 5 Push-Up to Down-Dog (open up shoulders) 5 Hollow Rocks 25’ Bear Crawl […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 min AMRAP 15 Jumping Jacks 10 Lunges 10 DB Sumo Deadlifts 10 Half Burpee 10 Push-ups Into… 5 min AMRAP 15 Single/Double Unders 10 Step-ups 10 Slam Ball 10 DB Burpees 10 Ring Rows Recovery Workout RX: Metcon (Time) 3-4 SETS 750m/550m […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 min AMRAP 200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 1 min Rest 5 min AMRAP 200m Jog then… 5 Bootstraps 10 Alt Groiners with Twist […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5:00 8 SA DB DL/Arm (Feet outside DBs) :30 Filly Hold/Arm * 8 Up-Downs 16 Alt Prisoner Step-Ups ** *Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch **Prisoner Step-Up: Hands behind head, […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 min AMRAP 10 PVC Pass throws 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank Shoulder Taps** 2 Wall Walks *Waiter Walk = Plate balancing in the palm of the hand, with that arm […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bootstrapper :30 Cossack Squats :30 Inch Worms DL Focused Warm-up (with a barbell) 2 ROUNDS 5/5 RDL :30 Mountain Climbers 10 Sumo Deadlifts :30 Up-Downs 10 Deadlifts Skill Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 3 Push-Thru* […]
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 […]
