Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X10 min Straight Leg Bear crawl (down and back) 8/8 DB Filly Lunges 10 DB Bent Over Rows 10 DB Death March 8 Half Burpee to Broad Jump Workout Rx: Metcon (AMRAP – Reps) 21 MIN EMOM MIN 1 – 12/10 Cal […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP… 10 min AMRAP 100m run 10 Groiners (hold 1-2 seconds on each side every rep) 5 Standard Stance Air Squats 5 Narrow Stance Air Squats 5 Wide Stance Air Squats :30 Plank to Pike After the General warm up… 3 ROUNDS… […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS* 100m Run 8 Sumo DB Deadlift 8 DB Bent Over Row 8 DB Arnold Press 50ft OH Carry* -10min Cap- *Increase pace each round **Hold both DBs overhead as athletes walk the 50ft Workout Metcon (Time) FOR TIME 800m Run 13 […]
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 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30 Slow Elbow Rotations :30 Squat Hold (No Barbell…focus on opening up the bottom of your […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 200m run @moderate pace :30 Tuck Hold :30 Arch Hold 8/8 Single Arm DB Thruster (Light/Moderate) 5 Barbell Bent Over Row (empty barbell) Workout Metcon (4 Rounds for reps) 4 SETS (20 min work) 3/3 DB Turkish Get-Up 15 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m run 10 Alt. Samson Lunge Stretches 10 Up-Downs 20 Mountain Climbers Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees MIN 3 — 15 KB Swings […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 20 Double Unders/40 Single Unders (PRACTICE Double Unders) 12 Alt. Lunge w/ PVC Pass 6 PVC OHS (:02 descent and :02 pause in bottom) :15 Wide Grip Hang (from pull-up bar) 5 Behind the Neck Press (Snatch Grip/barbell) 5 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X10 min 200m Jog 10 Alt Single Leg Good Mornings (with light DB) :10 Hollow Hold 10 DB Thrusters (:01 pause at top) :10 Hollow Hold 10 Up-Down + Box Tall Step-Up Skill Metcon (No Measure) EMOM x 8 MINUTES MIN 1 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 5 Bootstrappers + 5 Burpees 15ft Bear Crawl 10 Groiners + 10 Air Squats 10 Elbow Punches + 5 Press from Front Rack Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 500m Row 21 Air […]
