Friday

Announcements

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“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!
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“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)

AMRAP x 5 MINUTES

5/5 KB/DB Strict Press

5/5 KB/DB Bent Over Row

5/5 KB/DB Deadlift

10 Scap Pull-Ups

Strength

Metcon (Weight)

3 SETS FOR QUALITY

4/4 DB or KB Turkish Get-Ups (Athlete Choice)*

2-6 Strict Tempo Pull-Ups (2121)**

*Stand-up portion only

**Chest 2 Bar Optional

-Rest 1:00 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 3:00 RUNNING CLOCK…

15 Chest to Bar Pull-Ups

20 Russian KB Swings

Max Reps KB/DB Goblet Squats KB-(70/53)|(53/35) DB-(50/35)|(35/25)

-Rest 1:00 b/t Sets-

(Score is Total Reps)