Crossfit Teens
Shoulder Press (70%x3, 80%x3, 90%x3+)
Metcon (Time)
600m Run
12 Goblet Squats 35/26
12 Pullups
400m Run
9 Goblet Squats
9 Pullups
200m Run
6 Goblet Squats
6 Pullups
Warm-up
Running Drills
2 Rounds
Band Assisted Hip Flexor Stretch
Band Assisted Lat Stretch
3 Rounds
Alternating Single Arm Hang x10
Alternating Plank to Pike Toe Taps x20
Jumping Jacks x30
WOD Movement Demo
Metcon (AMRAP – Rounds and Reps)
30 AMRAP
400m Run
Then
3 Rounds
15 Wall Balls 20/14
10 Pushups
5 Strict Pullups
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#