Announcements
_______
“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)
ON A 8:00 RUNNING CLOCK…
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (L)
1:00 Alt. Calf Stretch
20 Alt. Groiners
10 Bootstrappers
10 Alt. Samson Stretch
10 Alt. Elbow Punches (Front Rack)
10 Alt. Elbow Punches (Back Rack)
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex:
1 Hang Clean Pull
+
1 Hang Muscle Clean
+
1 Hang Power Clean
(Score is Weight)
Workout
PICK YOUR POISON (Time)
5 ROUNDS FOR TIME
10 Hang Power Clean (135/95)|(95/65)
50 Double Unders
(Score is Time)
BB KG: (60/42.5)|(42.5/30)
Or…
5 ROUNDS FOR TIME
5 Hang Power Clean (185/135)|(135/95)
50 Double Unders
(Score is Time)
BB KG: (85/60)|(60/42.5)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
10 ROUNDS FOR TIME*
10 Hang Power Clean (135/95)|(95/65)
50 Double Unders
(Score is Time)
BB KG: (60/42.5)|(42.5/30)
Or…
10 ROUNDS FOR TIME*
5 Hang Power Clean (185/135)|(135/95)
50 Double Unders
(Score is Time)
BB KG: (85/60)|(60/42.5)
*P1 performs a full round while P2 performs Max Cal Bike. Teams complete 10 Rounds total (5 rounds each athlete). The score will be Time to complete the 10 Rounds minus Cals (as seconds).
