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)
-GENERAL WARM-UP-
AMRAP x 5 MINUTES
10 Tempo Air Squats (2121)
10 PVC OH Squats
10 Single Plate Press (:01 Pause OH)
-QUICK OHS DRILL-
2 SETS w/ Empty Barbell…
5 Hang Muscle Snatch
5 Behind the Neck Press (Snatch Grip)
:10 Active OH Hold (Pressing Up Strong!)
3 ¼ or ½ OHS
Strength
Overhead Squat (3×5)
3×5
Overhead Squat (Moderate-Heavy)*
*Same weight across for all sets.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
20-16-12*
Alt. DB Squat Snatch (50/35)|(35/20)
Up-Downs Over DB
(Score is Time)
KG DB: (22.5/15)|(15/9)
