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)
1 ROUND
20 Jumping Jacks
20 High Knees
20 Butt Kickers
20 Shoulder Taps
Into…
2 ROUNDS
5 Scap Pull-Ups + 5 Kipping Swings
5 Knee Push-Ups
10 Cossack Squats
Workout
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Optional Benchmark
Metcon (Time)
***LOWER VOLUME VERSION***
FOR TIME*
800m Run
into…
10 ROUNDS
5 Pull Option**
10 Push-Ups
15 Squats
into…
800m Run
*Mandatory break-up the reps into 10 rounds. No vest.
**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!
(Score is Time)
Optional Benchmark
Metcon (Time)
***HOME VERSION***
FOR TIME*
1 Mile Run
100 Pull Option**
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.
**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!
(Score is Time)
