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:
6 Upright Rows
8 Muscle Cleans
10 Bent Over Rows
12 Hollow Rocks
15 Double Unders/30 Single Unders
Workout
Metcon (Time)
3 ROUNDS FOR TIME
50 Double Unders/100 Single Unders
12 Hang Power Cleans (115/75)|(75/55)
15 Handstand Push Ups or DB Z-Press (AHAFA)
(Score is Time)
-Rest 2:00-
1 ROUND FOR TIME
150 Double Unders/300 Single Unders
36 Hang Power Cleans
45 Handstand Push Ups or DB Z-Press
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
6 ROUNDS FOR TIME*
12 Hang Power Cleans (115/75)|(75/55)
12 Handstand Push Ups or DB Z-Press
14 Sync. Sit ups
(Score is Time)
-Rest 2:00-
2 ROUNDS FOR TIME**
125 Double Unders/400 Single Unders
36 Hang Power Cleans
36 Handstand Push Ups
48 Sync. Sit Ups
(Score is Time)
Optional Finisher
Metcon (AMRAP – Reps)
3 SETS
10 Slow Barbell Curls
Max Unbroken Banded Hammer Curls*
*Must be done immediately after setting the barbell down.
-Rest as needed b/t Sets-
(Score is Reps)
