WARM-UP
Two sets of:
:60 jog/jump rope
10 Kang Squats
:60 Lateral Steps + Squat (1/1 + squat)
30 second Right Arm Shoulder Circles
30 seconds of Left Arm Shoulder Circles
10 straight Legged Good Mornings
30 second squat Hold
5 half Burpees
CONDITIONING
Every 6:00 x 4
36 Alternating DB Snatches
30 Ankle Reaches
36 Alt Box Step ups
30 Toe Touches
Rest 3:00
Then
Bonus workout:
5min AMRAP
Line Facing Burpees
CORE + PUMP
2-3 sets
15 V Ups
:45 Prone Ws
:45 Crab Walk Fwd/Backward
20 Bicycle Crunches (1/1)
:45 Prone Snow Angels
CROSSFIT PRE TEENS & TEENS
Warm Up –
4 min EMOM
10 up downs + Max good mornings
WOD – 14 min AMRAP
50 jumping jacks
40 air squats
30 dumbbell snatches
20 sit ups
10 burpees
Skill/Strength – 6 sets
10 suitcase split squats
10 DB bent over rows
:30 rest