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)
3 SETS (10:00 CAP)
1:00 Bike (Increasing effort each set from EZ-Hard)
7/7 Half Kneeling Single Arm Shoulder Press (Light-Mod)
5/5 Single Arm Bent Over Row (Light-Mod)
:30 Max Bicycle Crunches
Workout
Metcon (Time)
FOR TIME
5-10-15-20-25
Cal Bike*
50-40-30-20-10
Sit-Ups
*Alt. Cal Bike: 5-8-12-15-20
(Score is Time)
Finisher
Metcon (Weight)
3 SETS FOR QUALITY
3 Turkish Get-Up (R) (Athlete Choice)
7 Single Arm Tempo Bent Over Row (31X1) (R)
3 Turkish Get-Up (L)
7 Single Arm Tempo Bent Over Row (31X1) (L)
30 Controlled Russian Twist
*Athlete Choice for KB or DB for all movements as well as choice for loading.
(Score is Weight)
