Wednesday

Announcements

2020 HOLIDAY SCHEDULE:
Dec 24th: Closed after 12pm class
Dec 25th: Closed
Dec 31st: Closed after 12pm class
Jan 1st: Closed
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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)

EVERY 3:00 FOR 3 SETS

20 Jumping Jacks

8-10 Up-Down + Box Step-Up (24/20)

Plank Hold Remaining Time…

(Rest Remaining)

-1:00 Flow Stretching b/t Sets-

ON A 10:00 RUNNING CLOCK…

Practice Any Bar Movement — Pull-Up / TTB / Bar Muscle-Up*

*The goal of this time is to allow athletes to practice without pressure. Have fun and work the room. In between sets, perform 3 Box Jump Overs experimenting with different techniques…

Beginner – Jump or Step-Up with Step Down

Intermediate – Jump Facing Box, Spin On Box, Step Down

Advanced – Lateral Jump, Stay Crouched Across Box, Step or Jump Down to Cycle

Workout

Metcon (Time)

FOR TIME

10-20-30-40-50

Box Jump Overs (24/20)

Sit-Ups

(Score is Time)

Finisher

Metcon (No Measure)

EVERY 1:30 x 5 SETS

150m Shuttle Run*

*Perform (3) 50m Shuttle Run increments. Rest in time remaining of each Set.

(No Measure)