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)
1 ROUND
20 Single Unders
10 Right Leg SU
10 Left Leg SU
20 Alternating Legs SU
10 Left/Right Hop SU
10 Forward/Back Hop SU
:20 Single + Single + High Jump
10 Single Tap Penguin Hop
10 Double Tap Penguin Hop
:20 Single + Single + Double
:20 Double Under Practice*
Into…
2 ROUNDS
10 BB Good Morning
20 Shoulder Taps
5/5 SA DB Bent Over Row
*Perform another set of Single+Single+Double. Or perform Single+Double. Or perform just Doubles.
Strength
Metcon (Weight)
E2MOM x 14 MINUTES
5 TNG Deadlifts
Immediately into…
100m Jog
*Build from Moderate to Heavy.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
6 Deadlifts (315/225)|(225/155)
12 No Push-Up Renegade Row (35/20)|(20/10)*
400m Run
(Score is Time)
KG BB:(143/93)|(100/70)
KG DB: (15/9)|(9/7)
