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
:30 Alt. Knee to Chest Stretch
:30 Alt. Quad Stretch
:30 High Knees
:30 Butt Kickers
-Immediately into-
AMRAP X5 MIN
10 Scap Push-Ups
5 Up-Downs
10 Scap Pull-Ups
5/5 SA Tempo DB Bent Over Row (30X1)
C. STRENGTH / GYMNASTICS
Pull Ups (Max Strict Pull Ups)
2 SETS
Max Strict Pull Ups
*Dropping from the bar ends the set*
-Rest as needed-
Workout
Metcon (AMRAP – Rounds and Reps)
EMOM x 25 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of 6 Alt. Single DB Up-Down Devil’s Press (50/35)|(35/20) + 6 Chest to Bar Pull-Ups
MIN 5 – Rest
(Score is Rounds + Reps)
