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)
FOR QUALITY
100m Run
8 Hollow Rocks
4 Inch Worms
4/4 SA Ring Rows
100m Run
8 Hollow Rocks
6 Up-Downs
4/4 SA Ring Rows
100m Run
8 Hollow Rocks
6 Burpees
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row/200m run
MIN 2 — 15 Burpees
MIN 3 — 15 KB Swings (53/35)
MIN 4 — :30-:45 sec. Wall Sit
MIN 5 — 8/8 Goblet Lunges
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
7 Rower Hamstring Curl
7 Rower Pike-Ups
-Rest as needed b/t Sets-
(No Measure)
