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
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB)
2 SETS
:30 Bootstrappers
:30 Groiners
2 SETS
:30 Mountain Climbers
:30 Push-Ups to Pike
2 SETS
:30 Hollow Body
:30 Air Squats
2 SETS
:30 Pike Hold
:30 Russian KB Swings
2 SETS
:30 KB Upright Rows
:30 Slow Goblet Squats
Extended Warm-up
Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 – :40 HS Walk or HS Hold Play / Practice
Min 2 – :40 Hollow Rock or Hollow Hang
(No Measure)
Workout
“KETTLEBELL ROCK” (Time)
4 ROUNDS FOR TIME
12 Handstand Push-Ups
18 Pull-Ups
24 KB Goblet Squats (53/35)|(35/26)
(Score is Time)
