Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :40 Single Unders* MIN 2 – 10 Cossack Squats + 10 Slow Air Squats MIN 3 – :40 Inchworm + Push-Up MIN 4 – 8 Barbell Deadlifts + 8 Barbell Muscle Cleans *Switch to DU in […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets (10:00 CAP) 10 Cat Cows 10 Moose Antlers 10 Push-Up to Pike 10 Alt. Groiners Into… 2 Sets 7 Barbell Deadlifts 7 Barbell High Pulls 7/7 Elbow Punches 7 Barbell Strict Press Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Into… 3 SETS 8 I.Y.T’s* 8 Alt. Box Step-Ups *Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! 1 REP = I […]
Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 5/5/ Plate Arouund the World (25/15) 10 PVC OH Squats 5 Snatch High Pull 5 Sumo Stance Good Mornings Strength Metcon (No Measure) Every 1:15 X5 Sets Snatch Lift Off + Hang Snatch High Pull + Power Snatch Strength Metcon (No […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 30 Single Unders 10 Glute Bridges 10 Scap Push-Ups Into… 2 SETS 30 Big Jump Single Unders (or…30 Double Unders) 10 DB Deadlifts 10 DB Upright Row Strength Front Squat (5-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 10 PVC Pass Throughs 10 BB Wide Grip Bent Over Row 2 ROUNDS 5 BB Slow Snatch Deadlift 5 BB Snatch Grip Behind Neck Press 10 Controlled Kip Swings Strength Metcon (Weight) EMOM x 5 MINUTES 1 Snatch […]
Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) AMRAP X7 MIN :20/side Single DB OH Hold (35/25) 7 Push Up to Pike Stretch 5 BB Clean Deadlift 5 BB Muscle Clean 5 Strict Press Strength Metcon (No Measure) Every 1:15 X5 Sets 1 Clean Lift Off + 1 Power Clean (:02 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 LINE DRILLS (Walking 25’ out / 25’ back…each movement) Knees to Chest Heels to Butt Lunge with a Twist Toe Walk Heel Walk 4:00 LINE DRILLS (Running 25’ out / 25’ back…each movement) High Knees Butt Kickers Single Leg Hop (L) Single […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES :20 High Knees :30 Hollow Hold (Alt. each round with Quad Hold) 10 Scap Pull-Ups 10 Knee Push Ups 10 Up-Downs** **Option to switch to Burpees at 4:00 mark Skill Metcon (No Measure) EMOM x 8 MINUTES MIN 1 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 8 Cat-Cow 8 Arm Haulers 8 Alt. Side Lunges Into… 2 Sets 10 Bootstrappers 10 Single DB Front Squats (35/25) (25/15) 10 Single DB Strict Press Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Thruster-Jerk (Score […]
