11th September 2019
CrossFit Kids WOD, September 12, 2019
Crossfit Teens Week 8 RUOK Day
Warm-up
Power Clean (Weight)
E2MOM 5×5
Focus is perfect reps!
Reset between reps
Work from hang if needed!
***in rest 30 sec overhead plate hold***
Metcon
RUOK DAY WOD
3 rounds w/ a partner – R4R
1:1 work:rest
3 rounds w/ a partner – R4R
1:1 work:rest
8/6 cal bike
10 burpees
10 swings
8 burpees
8/6 cal Bike
RUOK Day is something very close to our hearts, this workout might be tough, but hopefully it makes you think about the importance of looking out for each-other and supporting each-other 🙂
Clean mobility
– front rack dist/lat dist
– font rack barbell stretch
Big tech focus – Power clean
1 round PVC + 1 round bar
– 5 deadlifts
– Shrug series – high hang/hang/mid shin
– High pull series – high hang/hang/mid shin
– Power clean – high hang/hang/ground