Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: :20/side Arms Wall Stretch :30 Child Pose Stretch 8 Up Down 5/5 Groiner Stretch 5 Bootstrappers A. CONDITIONING Metcon (Calories) 4 Sets: 1:00 for Max Calories on Bike or Rower Rest 2:00 MIN between sets Workout Back It Up RX (Time) […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X8 MIN 10 Plate Snow Angels (5/2.5) 12/side Seated Shoulder External Rotation (5/2.5) 10 Scap. Push Ups 10 PVC Pass Through 5 OH Squats Extended Warm-up Metcon (3 Rounds for reps) EMOM X6 MIN MIN 1: Max Burpees with extra Push Ups […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 5/5 Groiner Stretch :30/side Pigeon Stretch :20 Deadhang on Bar 10 Hollow Rocks 10 Good Mornings Extended Warm-up Metcon (No Measure) EMOM X9 MIN MIN 1: 2-3 Rope Climbs MIN 2: Max Plank Hold MIN 3: :45 Wall Sit Partner Workout […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x8 MIN :30/side Against the wall quad stretch (ABmat on the knee) 5 Air Squats 8 Sumo Stance BB Good Morning 5 Up Down 8 BB Clean Deadlift Strength Power Clean into Front Squat (1X16) Every :30 X8 MIN 1 Power Clean […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 10 PVC Passthrough 5/5 Plate Around the world (25/15) 10 Scap. Push Ups 5 Push Up to Pike Stretch into… 2 Sets: 5 BB Strict Press 5/5 Elbow Punches 5 Push Press 5/5 Elbow Punches 5 Push Jerks Strength Shoulder to […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: :20/side Standing Straddle Stretch 5 SLOW Barbell Good Morning 5/5 Lunges 5 Bootstrappers 5 Kip Swings Strength Tempo Back Squat (3-3-3-3) ON A 12:00MIN RUNNING CLOCK… Build to a moderate 3 reps of Back Squat :02 descending and :02 pause at […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X7 MIN 10 Scap Pull Ups 20 Alt. Shoulder Taps 3/3 Rope Pull Ups 5 Air Squat 5 Back Squat Skill Practice Metcon (No Measure) Rope Climb Practice then… EMOM X6 MIN MIN 1: 2-3 Rope Climbs MIN 2: 8-10 Reverse Burpees […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 10 Barbell Good Morning 5 Snatch Grip Deadlift :30/side Quad Stretch :30 Child Pose into Scorpion Stretch 5 Muscle Snatch Strength Power Snatch Complex 4 Sets: 1 Snatch Lift Off (:03 pause on the knees and then back to the ground) […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Fun Warm Up” into… 2 Sets: :30/side Arm Stretch against the Wall 10 PVC Passthrough 5/5 PVC Around the World 12 PVC Good Morning into… 2 Sets: 5 Power Clean & Push Press (Close Grip) 5 Snatch High Pull (Wide Grip) 5 Power […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 5/5 Elbow Punches 5 Air Squats 5 Front Squats 5 Bootstrappers 3/3 Groiner Stretch 10 Scap Pull Ups Strength Tempo Front Squat (3-3-3-3) Build to a moderate 3-reps. Focus on tempo (:02 pause at the bottom of the squat) *Keep an […]
