Announcements
“FREE NUTRITION SEMINAR”
Saturday January 30th.
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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)
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Tuck Jumps
10 KB Deadlifts
5 Russian KB Swings
:30 Goblet Front Squat Hold
ROWLING (ON A 10:00 RUNNING CLOCK)
Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.
Workout
Metcon (Time)
2 ROUNDS FOR TIME
50/40 Cal Row
50 KB Swings (53/35)|(35/26)
50 Box Jump Overs (24/20)
(Score is Time)
KG KB: (24/16)|(16/12)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
100/80 Cal Row
100 KB Swings (53/35)|(35/26)
100 Box Jump Overs (24/20)
*P1 works while P2 rests, split work as needed.
(Score is Time)
KG KB: (24/16)|(16/12)
