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)
3 SETS FOR QUALITY
20 Band Pull-Aparts
20 Banded Rows
20 Alt. Groiners
10 Scap Pull-Ups
10 Scap Push-Ups
10 Alt. Cossack Squats
Workout
Metcon (AMRAP – Rounds and Reps)
“CINDY” or “MARY”
“CINDY”
AMRAP x 20 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)
OR
“MARY”
AMRAP x 20 MINUTES
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*P1 completes a round of Cindy while P2 holds double KB Suitcase or Front Rack Hold (Athlete Choice). Once P1 completes a round, athletes switch. KB can not go to ground the entire workout. If KB get dropped, both athletes must perform 10 Up-Down + Tuck Jumps.
(Score is Rounds + Reps)
