Announcements
Crossfit Open 2021 JUDGING TIMES:
Friday 6:45pm-7:45pm (no Crossfit class)
Saturday 9am-12pm
FOREVER YOUNG 6TH ANNIVERSARY
Saturday, March 20th 10:00am-2:00PM
DJ, Bouncy, Food, Wod, FUN!!!
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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)
EMOM x 6 MINUTES
MIN 1 – Rowling*
MIN 2 – :45 Perfect Stretch**
*Rowling = Try to hit exactly 100m on the Rower … Over 100m = 2 Burpees, Under 100m = 5 Air Squats
**Perfect Stretch = 1 Samson Stretch w/ Twist + 1 Groiner + 1 Hamstring Stretch on one side then switch Legs
Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10)
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press
MIN 2 — Row or Bike, Moderate Effort
(No Measure)
KG WB: (9/6)|(6/5)
