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)
AMRAP x 10 MINUTES
20 Jumping Jacks
20 Crossbody Mountain Climbers
10 Scorpion to Child Pose Stretch
7 Hands Release Push Ups
5/5 Spiderman Lunges
10 Air Squats
:30 Bottom Squat Stretch
TEAM WOD
Metcon (Time)
For Time (with a Partner)
65 KB Goblet Squats (53/35)|35/26)
65 KB Swings
20 Lateral Partner Over Up & Down
65 Alt. KB Front Rack Lunges
65 Single Arm KB Russian Swings
20 Lateral Partner Over Up & Down
65 Alt. KB Through High Plank
65 Sync. Alt. V-Ups/Alt. Tuck Ups
20 Lateral Partner Over Up & Down
65 Wall Ball Shots (20/14)
65 Partner Med. Ball Sit Ups
20 Lateral Partner Over Up & Down
INDIVIDUAL WOD
Metcon (Time)
For Time:
4 Rounds:
R1:
25 DB Front Squats (50/35)|(35/25)
25 Alt. Single Arm DB Russian Swings
25 Up & Down Over DB
R2:
30 Alt. DB Front Rack Lunges
30 V-Ups/Tuck Ups
30 Up & Down Over DB
R3:
35 Wall Ball Shots (20/14)
35 DU/70 SU
35 Up & Down Over DB
R4:
40 Alt. DB Snatch
40 Slam Ball (25/15)
40 Up & Down Over DB
