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)
2 SETS FOR QUALITY
40 Single Unders/20 Double Unders
20 Alt. Plank Shoulder Taps
10 Alt. Bodyweight Lunges
25′ Up & Down w/Broad Jumps
-No rest b/t Sets-
Strength
Metcon (Weight)
4 SETS
8/8 Back Rack Reverse Lunges (Athlete Choice, Building)
20 Hollow Rocks
1:00 Plank Rotations
-Rest 2:00 b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
50 Double Unders/100 Single Unders
10 Back Rack Lunge
10 Slam Balls (25/15)
(Score is Rounds + Reps)
Team WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
50 Double Unders/100 Single Unders
4/4 Back Rack Lunge
10 Sync. Burpees Over the Bar
(Score is Round + Reps)
(Athlete 1 complete the first two movements and then work together for the Burpees Over the Bar. Athlete 2 start round 2 first two movements and then work together, and so on.)
