Announcements
Crossfit Open 2021 JUDGING TIMES:
Friday 6:45pm-7:45pm (no Crossfit class)
Saturday 9am-12pm
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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 Sets
5 Kip Swings
5 Front Squats
5 Strict Press
2 Sets
5 Knee Raises/ 5 Toes to Bar
5 Thrusters
3-5 Pull Ups
2 Sets of the complex:
1 Deadlift + 1 Clean + 1 Hang Clean +1 Jerk
2 Sets
5/5 Groiner Stretch
5 Deadlift
5/5 Elbow Punches
5 Tempo FS
10 Alt. Deadbug
5 Glute Bridge (:02 Hold on top)
Workout
Metcon (Time)
Open 21.3
For Time: (15:00 MIN cap.)
15 FS
30 T2B
15 Thrusters
-Rest 1:00-
15 FS
30 C2B
15 Thrusters
-Rest 1:00-
15 FS
30 Bar MU
15 Thrusters
Workout
Complex
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
