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)
2 SETS
:30 Bootstrappers
:30 BW Good Mornings
:30 Scap Push-Ups
:30 Hollow Rocks
Into…
EMOM x 6 MINUTES
MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L)
MIN 2 – 3-5 Reps (55-60%) of 2 RM of Deadlift
Strength
Deadlift (1×4 / 1×4 / 1×4+)
DEADLIFT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – :45 Max “Deadstop” Deadlifts (155/105)|(135/95)
MIN 2 – :45 Max Weighted Sit-Ups
MIN 3 – :45 Max Up & Down w/Bottom Squat Hold
(Score is Reps)
