Wednesday

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)

EMOM x 8 MINUTES

MIN 1 – :45 Push Ups

MIN 2 – :45 Alt Samson Lunge

MIN 3 – :45 Up-Down w/ Box Step-Up

MIN 4 – :45 Hollow Rock

Skill

Metcon (No Measure)

EVERY 2:00 FOR 4 SETS…

2-4 Reps of Gymnastic Complex*

100m Jog

*1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

12 Pull-Ups

12 Box Jumps (20)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

9 C2B Pull-Ups

9 Box Jumps (24/20)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

6 Up-Down Pull-Ups

6 Box Jumps (30/24)

100m Run

(Score is Rounds + Reps)