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)
EMOM x 12 MINUTES
MIN 1 – :40 Alt. Single Leg RDL*
MIN 2 – :40 Marching Plank
MIN 3 – :40 Glute Bridge-Ups
MIN 4 – :20/:20 Single Arm KB Bent Over Row
*KB optional, move with control.
**Keep KB light for all movements in the Warm-Up
Workout
Metcon (Time)
FOR TIME*
30-30-20-20-10-10
Russian KB Swings (53/35)|(35/26)
Sit-Ups
*After each full set, complete 30 Double Unders. Option for Double Under set “must be” Unbroken.
(Score is Time)
KG KB: (24/16)|(16/12)
Optional Finisher
Metcon (Time)
ON A 5:00 RUNNING CLOCK…
Accumulate Max Time in a Push-Up Plank*
*Each time you break perform 10 Push-Ups
(Score is Time)