7th November 2018
CrossFit Kids WOD, November 8, 2018
Teens Week Five b
Warm-up
Deadlift (6 x 3)
E2MOM 3 x deadlift
After each set accumulate 20sec in ring support/ring push up support/push up support
Metcon (Calories)
EMOM 16 mins
Min 1 – 30 sec bike for cals
Min 2 – 10-15 Russian Swings
Min 3 – 10 wall balls
Min 4 – rest
Min 1 – 30 sec bike for cals
Min 2 – 10-15 Russian Swings
Min 3 – 10 wall balls
Min 4 – rest
Options
Bike – row (height)
Wall balls – wall ball thruster/wall ball squat
EXTRA CREDIT
Agility work
Ladders and hurdles course
-low hurdle
-ladder (2 feet in each time)
-high hurdle
-ladder (tricky feet)
Three attempts each, time your runs!
3 sets
10 scap pull ups
10 kipping swings
5 pull up attempts