Announcements
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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 ROUNDS
10 Sumo Deadlift (Empty Barbell)
8 Scap Pull-Ups
6 Alternating Cossack Squats
4 BB Sumo Good Morning
Extended Warm-up
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – TNG Sumo Deadlifts*
MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings
*MIN 1 – 8 Reps
MIN 3 – 6 Reps
MIN 5 – 4 Reps
MIN 7 – 4 Reps
MIN 9 – 4 Reps
*Building from Light to Moderate-Heavy.
(No Measure)
Workout
Metcon (Time)
FOR TIME
800m Run
Immediately into…
10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75)|(75/55)*
Immediately Into…
800m Run
*Optional increase to (135/95)|(95/65)
(Score is Time)
