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
Row 500m
Pick drill
Catch to extension
Burpee Box Jump Methods
3.2.1.Go!
Metcon (Time)
Row 75 cal
Burpee box jumps x25
4 rounds
*Strap in for a grind.
**300cal of rowing + 100 Burpee box jumps = pace and consistency.
Big Clean Complex
6 Sets for Max Load
High Hang Clean+Low Hang Clean+Clean+Push Press
High Hang Clean+ Low Hang Clean+Clean+Push Jerk
High Hang Clean+Low Hang Clean+Clean+Split Jerk
All Cleans must be Squats