25th September 2019
CrossFit Kids WOD, September 26, 2019
Crossfit Teens Week 10
Warm-up
Skill
Gymnastics skills
Alt EMOM 12
Min 1 – #pull ups/10 kip swings
Min 2 – 20 sec handstand hold/wall walk to handstand
Metcon (Time)
3 rounds for time
300m run
6 pull ups
12 burpees
18 kb deadlifts
300m run
6 pull ups
12 burpees
18 kb deadlifts
***rest 60 sec between rounds***
Options
Run – 200m
Pull ups – ring rows
Burpee – nurpee
Deadlift – light load
Run – 200m
Pull ups – ring rows
Burpee – nurpee
Deadlift – light load
3 rounds
200m run
10 shoulder taps
30 sec hang
3 x wall walks