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)
PLAY A GAME → ROWLING!
4 Sets
Can you hit 100m EXACTLY without going over or under? What about 103m?
If you go over, perform 3 Burpees.
If you fall short, perform 10 Sit-Ups.
Workout
Metcon (No Measure)
EMOM x 28 MINUTES
MIN 1 – 8-12 Strict “Odd” Gymnastic Pull*
MIN 2 – 18/15 Cal. Row
MIN 3 – :50 Static Hold w/ Weight**
MIN 4 – :50 Static Hold Body Only***
*Strict Gymnastic Pull Options:
Wide or Narrow Grip
Mixed Grip
Rope or Ring Pull-Up
Chin-Up
**Static Hold w/ Weight Options:
Farmer Hold
Front Rack Hold
Mixed/Filly Hold
Floor Press Hold
**Static Hold Body Only Options:
Tuck Hold
Side Plank
Glute Bridge
Pike or HS Hold
(No Measure)
KG DB: (22.5/15)|(15/10)
