Monday

Announcements

“IMPORTANT”
If you are feeling sick or you are waiting for the COVID-19 test result, please stay home.
Should you have any flu-like symptoms or test positive for COVID-19, please contact any staff member to let us know.
Thank you!
——————–

“IMPORTANTE”
Si te sientes enfermo o esperas el resultado del examen COVID-19, por favor quedate en casa.
Si sientes sintomas de flu/gripe o eres positivo de COVID-19, por favor informar a cualquiera de los entrenadores.
Gracias.

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

10 Alternating Groiners

10 Glute Bridge-Ups

10 Alternating Knee To Chest

Then into w/ Empty Barbell…

2 QUALITY SETS

7 Strict Press (press and hold at top)

7 Good Mornings

7 Bent Over Rows

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

7 Ring Muscle-Ups/Bar Muscle Ups or 5 Burpees + 10 DB Bent Over Row (50/35)|(35/25)

10 Deadlifts (225/155)|(155/105)

35 Sit-Ups

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

FOR QUALITY*

1:15 Tuck Hold

1:15 Plank Hold

1:15 Hollow Hold

1:15 Plank Hold