CrossFit Teens
Back Squat (70%x3, 80%x3, 90%x3+)
Metcon (Time)
8 RFT
8 Slam Balls 20/15
8 Goblet Squats 35/26
8 Box Jumps 24/20
Warm-up
Step ups x10
Waiter Squat x5/5
Exploding Step-up x10
Front Squat x10
Clean & TTB Prep:
Pull-unders
Knee tucks x5
Hang Clean
Leg Lifts x5
Hang Clean w/Bar
Toes to Bar x5
Hang Clean (2-2-2-2)
*Build
**Perform 5 strict hanging leg raises/toes to bar between each set.
Metcon (Time)
Row 400m
Hang Squat Clean x15 95/65
Toes to bar x15
4RFT
Shoulder Press (5-5-5-3-1+)
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
10 KBS
10 T2B