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 5 MINUTES
10 Bootstrappers
:30 Wall Sit Hold
10 Narrow Stance Squats
10 Wide Stance Squats
10 Push Ups to Pike
Workout
Metcon (Time)
FOR TIME
40 DB Front Squats (50/35)|(35/20)
20 KB Swings (70/53)
40 Alt. DB Step-Ups (24/20)
20 KB Swings
40 Alt. Pistol Squats or Narrow Stance Squats
20 KB Swings
(Score is Time)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
40 Sync. DB Hang Squat Clean (50/35)|(35/20)
800m Row or 1.0 Bike
40 Alt. DB Step-Ups (24/20) (1/1)
1000m Row or 1.4 Bike
40 Alt. Partner Pistol Squats or Sync. DB Goblet Squats
1200m Row or 1.6 Bike
(Score is Rounds + Reps)
Core TBT Russians (No Measure)
Tabata russian twist: 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Russian Twist:
Start seated on the floor with your knees bent and heels in contact with the ground. Lean back until you feel the abdominals engage to stabilize your body. Holding a medicine ball or a weight plate, rotate as far as possible to your right and touch the ball or plate to the ground behind you. Make sure you rotate your entire torso and are not just reaching around with your arms. Wherever the weight goes, your shoulders and eyes should go as well. After touching, forcefully change direction and move the load to the other side (without pausing).
