Announcements
*FREE NUTRITION SEMINAR*
Saturday January 30th.
*GYMNASTICS CLINIC*
Beginners Feb 06- 9am
Intermedia Feb 13 – 9am
Advance Feb 20 – 9am
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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 10 MINUTES
20 Single Unders
15 Glute Bridge Ups with :02 Hold at Top
10 Slow Alt. Mountain Climbers*
1/1 KB Complex**
*In a High Plank, the athlete will bring the Right Knee to the Right Elbow, then perform the same on the left side while moving with control.
**Perform the entire Complex on one arm, then the other: 1 Rep = 3 KB Sumo Clean + 3 R. KBS + 3 KB Clean + 3 KB Push Press
Skill
Metcon (No Measure)
EMOM x 5 MINUTES
:40 Double or Triple Under Practice
Option 1: Penguin Jumps
Option 2: 2 Single Unders + 1 Double Unders
Option 3: 2 Double Unders + 1 Triple Unders
(No Measure)
Workout
Metcon (Time)
10 ROUNDS FOR TIME
25 Double Unders
8 Russian KB Swing (70/53)|(53/35)
12 Sit-Ups
(Score is Time)
KB KG: (32/24)|(24/16)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Plantar Smash (L)
1:00 Plantar Smash (R)
1:00 KB Calf Smash (L)
1:00 KB Calf Smash (R)
(No Measure)
