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)
3 Sets
5 Barbell Good Mornings
5 Slow RDLs
10 Elbow Punches
10 Back Rack Jumping Squats
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK
3-2-2-1-1
Clean Complex*
*1 Rep = 1 Power Clean + Hang Power Clean. All sets should be done unbroken. Load builds each set.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-6-9-12…etc
Hang Power Clean*
Hands Release Push Ups
*Barbell weight decreases thru the workout…
3-6-9 @ (185/135)|(135/95)
12-15-18 @ (155/105)|(115/75)
21 and beyond @ (135/95)|(95/65)
(Score is Rounds + Reps)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 15 MINUTES
7 Hang Power Clean (155/105)|(115/75)
15/12 Cal Bike or Row
:30 Plank Hold
*Gauntlet style, Partner 1 performs the HPC, Partner 2 follows immediately after…following the first partner the whole time. Partners never work on the same station at same time or pass each other.
1 Round = When both partners finish the round.
(Score is Rounds + Reps)
