Friday

Announcements

___________________________
“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!
——————–

“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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:30 High or Low Plank Hold

8 Scap Pull-Ups

10 Tight Kipping Swings

12 Empty BB RDL

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIn 1 – :40 Bar Muscle-Up Practice

MIn 2 – 5 Deadlift (Building)**

Min 3 – Flow Stretching

*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.

**Build from Moderate to Heavier than Workout Weight.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Muscle-Ups (Bar or Ring)

9 Deadlifts (255/165)|(165/115)

25 Burpees

(Score is Rounds + Reps)