CrossFit Teens WOD – 6/15/15

Warm-up
Wall sits

Dead bugs

Banded lateral walks

Banded squats

Back squat prep

1/4

1/2

Full

Metcon prep: Rope climb

Jump and hang

Knee tucks

Tuck and hook

Rope climb.

3.2.1.Go!
Pause Back Squat (3×3 Across)
*Keep weights across.

**Slow tempo in decent. 3-5s

***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.
Metcon (Time)
Row 15/12 cal

Back squat x5

Rope climb x1

rest 30s

5 rounds
*Maintain weight across all sets.

**Back squat from the rack. Make the weight challenging.

***Hit the row hard. Cap yourself @ 45s of very hard effort.

****Rope climb to the best of your skill. 5ft off the ground is better than 0.

Deadlift (5-5-3-3-3+)
Metcon (AMRAP – Rounds and Reps)
15 AMRAP

15/12 Cal Bike

50 Double Unders

15 KBS