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)
2 ROUNDS
10 Toe Touch Jumping Jacks
10 PVC Pass Thrus
20 Shoulder Taps
Into…
2 ROUNDS*
10 Scap Pull-Ups
5 Tempo Ring Rows
10 Scap Push-Ups
5 Tempo Push-ups
*Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups.
Skill
Metcon (AMRAP – Reps)
3 SETS
Max Pull-Ups*
-Rest as Needed b/t Sets-
*End set before grip or mechanics fail.
Scaling Option: Negative Pull Ups/12-15 Jumping Pull Ups/10 Negative Ring Rows (:03 descending)
(Score is Reps)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
5 Strict Pull-Ups
7 Hand Release Push-Ups
(Score is Rounds + Reps)
-Rest 2:00-
AMRAP x 5 MINUTES
Max Burpees
(Score is Reps)
-Rest 2:00-
AMRAP x 5 MINUTES
5 Pull Ups*
7 Hand Release Push-Ups
*Chest to Bar optional.
(Score is Rounds + Reps)
