SATURDAY 5/16
WARM-UP
AMRAP x 5 MINUTES
10 AIR SQUATS
7 DB UPRIGHT ROWS
5 PUSH-UPS
SQUATS,SQUATS,SQUATS
EVERY 2:00 FOR 14 MINUTES
10 DB FRONT SQUATS
10 DB FRONT RACK REVERSE LUNGES
10 DB FRONT SQUATS
-REST 1:00
EMON x 8 MINUTES
MIN 1 - :50 SQUAT ROTATIONS*
MIN 2 - :50 PLANK ROTATIONS**
* FROM THE TALL KNEELING POSITION, STEP ONE LEG AT A TIME INTO BOTTOM OF YOUR SQUAT THEN ROTATE DOWN BACK TO KNEELING POSITION. REPEAT CYCLE
** FROM PUSH-UP PLANK, ROTATE DOWN TO ELBOW PLANK. REPEAT CYCLE
AMRAP x 3 MINUTES
MAX DB THRUSTERS.
CROSSFIT TEENS/PRETEENS
Warm Up – 3X
:30 jumping jacks
12 shoulder circles
:30 but kicks
12 shoulder taps
WOD – 12 min EMOM
1 min – max step ups
- max weighted sit ups
- max single unders/Lateral line hops
:45 work/ :15 rest
Skill/Strength –
4 sets of:
5 SA DB upright rows (each side)
6 SA DB shoulder presses (each side)
7 Single Leg Glute Bridges (each side)
1 min rest