Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up [JR] (No Measure) One partner JUMP ROPES while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 7 MINUTE WARM-UP1. 10 Head-cutter (SB or MB) 2. 10 Step-up (ttl) 3. 10 Push-up 4. 10 Plate G2OH Quicker […]
Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up [JJ] (No Measure) One partner does jumping jacks while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 7 MINUTE WARM-UP1. 10 KB Deadlift 2. 10 Squat 3. 10(ttl) Side Lunge 4. 8 Half-Burpee Deadlift 15 MINUTES […]
Forever Young CrossFit – CrossFit View Public Whiteboard Medball Targets Warm-up (No Measure) PLAY FOR 8 MINUTES Standing behind the line, throw the ball at the medballs. Must be a direct hit. Cannot Roll, Kick, or bounce! The medball you hit, is the number of reps EVERYONE has. CLOSE = 8 Reps MID = 6 […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.11 (No Measure) 400 M RUN then Small shoulder circles (3 reps) T hold or Twisting push up (4 reps) Walking the Feet out (3 reps) Push Up Series (3 reps of each) Regular, wide, diamond, planche & side to side Pull Up/ Lat activation […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.0 (No Measure) Jumping Jacks (1 min) Lunge & Twist (down) Inch worm (back) Frankeinstein (down and back) Dyno walks (down and back) Leg Pendulum (10 touches per side) Knee rotations (20 per reps/direction) Hip rotations (20 per reps/direction) Air Squats 20 reps Lateral Squats […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.Run 2 Laps 10 OH Squat [PVC] 10 G2OH [Plate] Run 2 Laps 8[ttl] Lunge 8[ttl] Side Lunge 10 Sit-up AMRAP EMOM RX (AMRAP – Reps) 10 MIN EMOM MIN 1: 1 MIN AMRAP 4 Kang Squat […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.10 KB Deadlift 10(ttl) KB Clean 10(ttl) KB Push Press 10 PVC Split Jerk 0:15 Front Rack Stretch Extended Warm-up (No Measure) 10:00 to Build Load & Refine Technique for Workout The Cali Bear RX (AMRAP – […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.8 Goblet Squat 0:15 Goblet Squat Hold 10(ttl) KB Push Press 10(ttl) KB Circles (around head) 3(e) Push-up (wide, reg, diamond) Back Squat 20 MINUTES TO COMPLETE: 5-5-3-3-3-1-1-1 *Add weight every set But be smart, it’s Open […]
Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up [JJ] (No Measure) One partner does jumping jacks while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 7 MINUTE WARM-UP1. 10 KB Deadlift 2. 10[ttl] KB Clean 3. 10[ttl] Step-up 4. 100m Row/ 0:30 Moderate Bike […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.4 (No Measure) Stationary hops (1min) Knee rotations (10 per reps/direction) Hip rotations (10 per reps/direction) Lateral Squats 10 reps Toe walks (down & back) Heel Walks (down & back) Side ankle walks (down & back) Frankenstein walks (down & back) Walking quad stretch (down […]
