WARM-UP
2:00 COACHES CARDIO CHOICE
INTO..
3 SETS
:30 LUNGE WITH ROTATION
:30 KANG SQUATS
SATURDAY SQUATS, SQUATS, SQUATS
4 SETS ON A 12:00 CLOCK..
1:00 WALL SIT
10 GOBLET LUNGE SQUATS*
* 1 REP = FORWARD LUNGE R + FOREWARD LUNGE L + SQUAT
REST AS NEEDED BETWEEN SETS
FULL BODY WORKOUT
8 SETS, :20 ON / :10 OFF
BOTTOM TO BOTTOM AIR SQUATS
2:00 REST
AMRAP X 6 MINUTES
8 DB FILLY LUNGES*
16 ALT. JUMPING LUNGES
* HOLD 1 DB OVERHEAD AND THE OTHER IN FRONT RACK, SWITCH ARM POSITIONS AFTER 4 LUNGES
2:00 MINUTES REST
8 SETS, :20 ON / :10 OFF
BOTTOM TO BOTTOM AIR SQUATS
CROSSFIT TEENS
Warm Up – 3x
:30 jumping jacks
:30 good mornings
10 hand release push ups
Skill – Sumo DL High Pull
WOD – 3 rounds
:30 on/ :30 rest
1. Up downs
2. Bicycles
3. Plank
4. Sumo DL High Pull (Dumbell or backpack)
5. Reverse burpees
Skill -
40 floor presses
40 bicep curls
40 leg lifts
40 hammer curls