Announcements
*FREE NUTRITION SEMINAR*
Saturday January 30th.
*GYMNASTICS CLINIC*
Beginners Feb 06- 9am
Intermedia Feb 13 – 9am
Advance Feb 20 – 9am
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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 ROUNDS
10 Reverse Lunges
7/7 DB Russian Swing
5/5 DB Upright Row
Into…
2 ROUNDS
10 Jumping Lunges
7/7 DB Hang Power Clean
5/5 DB Overhead Press From Split**
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
8 Alt. DB Hang Split Snatch (50/35)|(35/20)
12 Sit-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
Wall Ball Shots (20/14)
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY*
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported Row (Athlete Choice)
*No Rest b/t Flutter Kicks and Superman Hold.
-Rest 1:30 b/t Sets-
(No Measure)
