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 8 MINUTES*
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch
*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
4 Hang Snatch High Pull
+
3 Hang Muscle Snatch
+
2 Overhead Squat
+
1 Hang Squat Snatch
*Sets 1 / 2 with empty barbell. Set 3 with light load.
(No Measure)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
400m Run
9 Hang Squat or Power Snatches (115/75)|(75/55)
(Score is Time)
Finisher
Metcon (No Measure)
2-3 SETS FOR QUALITY
1:00 Side Plank (R)
1:00 Elbow Plank
1:00 Side Plank (L)
-Rest 1:00 b/t Sets-
(No Measure)
