Tuesday

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

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Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Scap Pull-Ups

8 Tuck Ups

8 Bent Over Row

8 Up-Downs*

*Perform 6 Burpees in the second round.

Skill

Metcon (No Measure)

EMOM X10 MIN

MIN 1: :45 Hollow Hold or Tuck Hold

MIN 2: :45 Superman Hold

MIN 3: :45 V-Ups or Tuck Ups

MIN 4: 10-15 Kip Swings

MIN 5: 12-15 Pike Push Ups or 15–18 Hands Release Push Ups

Workout

Metcon (Time)

FOR TIME

150 Double Unders/300 Single Unders

48 Toes to Bar

24 Renegade Row (50/35)|(35/20)

12 Burpee Bar Muscle-Ups

*9:00 max time to accomplish

(Score is Time)

BMU Option 1: Burpee Jumping Bar Muscle-Up

BMU Option 2: Burpee Chest to Bar Pull-Up

Finisher

Metcon (AMRAP – Reps)

AMRAP X3 MIN

Single DB Devil Press (35/20)|(25/15)