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 (Flow)
10 Alt. Groiners
10 Bootstrappers
10 Alt. Samson Stretches
10 Lunge w/ Thoracic Twist
Immediately into…
AMRAP x 5 MINUTES (w/ empty bar, EZ pace)
10 Alt. Elbow Punches
10 Hang Muscle Cleans
5 Front Squat
5 Strict Press
5 Back Squat
Strength
Bear Complex (Heavy Complex )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Bear Complex
Workout
CLOUDKICKER (Time)
4 ROUNDS FOR TIME
7 Unbroken Bear Complex* (115/75)|(75/55)
400m Run
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
(Score is Time)
KG BB: (50/35)|(35/25)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
8 SETS FOR TIME*
7 Unbroken Bear Complex* (115/75)|(75/55)
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
** While P1 Performs 1 Set of 7 Unbroken Bear Complexes, P2 performs a 400m Run. Partners alternate movements until each complete 4 full Sets.
(Score is Time)
KG BB: (50/35)|(35/25)
