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 ROUNDS
8 Scap Pull-Ups
8 Tuck Ups
8 Bent Over Row
8 Up-Downs*
*Perform 6 Burpees in the second round.
Skill
Metcon (No Measure)
EMOM X10 MIN
MIN 1: :45 Hollow Hold or Tuck Hold
MIN 2: :45 Superman Hold
MIN 3: :45 V-Ups or Tuck Ups
MIN 4: 10-15 Kip Swings
MIN 5: 12-15 Pike Push Ups or 15–18 Hands Release Push Ups
Workout
Metcon (Time)
FOR TIME
150 Double Unders/300 Single Unders
48 Toes to Bar
24 Renegade Row (50/35)|(35/20)
12 Burpee Bar Muscle-Ups
*9:00 max time to accomplish
(Score is Time)
BMU Option 1: Burpee Jumping Bar Muscle-Up
BMU Option 2: Burpee Chest to Bar Pull-Up
Finisher
Metcon (AMRAP – Reps)
AMRAP X3 MIN
Single DB Devil Press (35/20)|(25/15)