Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Cat Cows 10 Alt Groiners 10 Step-Ups Into… 2 SETS 8 Up-Downs 8 RDL 8 Box Jumps Strength Deadlift (5-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep TNG Deadlift (Score is Weight) Workout Metcon (AMRAP […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Plank Hold Immediately Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Air Squats 5 Push Ups + Shoulder Taps* Immediately Into… 1:00 Plank Hold *Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep Extended Warm-up Metcon (No Measure) […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/8 Cal Bike 10 Step Ups 10 Scap Pull Ups 5 DB Up Downs Into… AMRAP x 5 MINUTES 8/6 Cal Bike 10 Step Overs 10 Kip Swings 5 Double DB Snatches Workout REINDEER GAMES (Time) FOR TIME 1 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 50m Run 7 Strict Burpees 7 Tuck-Ups 7 Scap Pull-Ups 7 DB Clean & Jerk At 2:30 adjust movements to: 50m Run 5 Burpees 5 V-Ups 5 Kip Swings 5 DB Thrusters Workout “12 DAYS OF NCFIT” (Time) FOR […]
Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 5/5 PVC Around the World :20 Pike Stretch 5 Snatch Grip Deadlift 5 Snatch High Pull 3 Muscle Snatch Strength Metcon (No Measure) Hang Snatch High Pull 4X3 Reps -Focus on full extension -Leg Drive Strength Metcon (No Measure) 4 Sets: […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :40 Jumping Jacks Min 2 – :30 Air Squats Min 3 – 12-15 Med Ball Front Squats Workout Metcon (AMRAP – Reps) EMOM X30 MIN MIN 1: Max Wall Ball Shots (20/14) MIN 2: 12-15 Burpees […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Push Up to Pike 10 Jumping Groiners 10 Supermans 7 Goblet Kang Squat** **Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats Strength Back Squat (6-6-6-6) Tempo (2121) @ Heavy -Rest as Needed b/t Sets- (Score is […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X7 MIN 8 Behind the Neck Press :20 Overhead Hold 6 Up-Down Step-Ups :20 Tall Plank 8 Tuck-Ups Strength Metcon (Weight) EVERY 1:30 x 6 SETS Build to a Heavy Complex… 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 12 Deadbugs 12 Bird Dogs 35 Single Unders At the 3:30 Mark Switch too 100m Run 10 Alt. V-Ups 15/side Calf Raises 30 Double Unders Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS (4:00 Cap, Move Quick!)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees *(20’ for each drill,w/ a light jog back to starting position) Immediately Into… 200m Group Run Immediately Into… AMRAP x 4 MINUTES 10 Alt. Lunges […]
