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)
KB Complex Warm-up*
3 ROUNDS
4 SA KB Deadlift
4 SA KB Hang Clean
4 KB Half Kneeling Press
4 SA KB OH Lunge
*Perform the whole complex on one arm, then repeat on the other side.
Extended Warm-up
Metcon (No Measure)
3 SETS
ON A 15:00 RUNNING CLOCK…
3/3 Turkish Get-Ups
30 SA KB Flutter Kicks*
-Rest as needed b/t Sets-
*15 Flutter Kicks w/ KB in each hand
(No Measure)
Workout
Metcon (Time)
FOR TIME
800m Run
Immediately into…
4 ROUNDS
15 KB Swings (70/53)|(53/35)
50 Double Unders
(Score is Time)
Optional Finisher
Metcon (No Measure)
3 SETS
1:00 Plank Hold
MAX Push-Ups
-Rest as Needed b/t Sets-
(No Measure)
