4th September 2019
CrossFit Kids WOD, September 5, 2019
Crossfit Teens Week 7
Warm-up
Deadlift (Weight)
Deadlift E2:30MOM 6X5
15-20 Secs Ring supports in between
Option Low ring push up support
/ Push Up support on floor
***control Bar both up and down, perfect positioning***
15-20 Secs Ring supports in between
Option Low ring push up support
/ Push Up support on floor
***control Bar both up and down, perfect positioning***
Metcon
5 sprint rounds for time
6 cal bike/ski
9 ball slams
12 air squats (perfecto, to wall ball)
100m farmers wlk (heavy!)
rest 60 secs
EXTRA CREDIT
Core – tabata plank – standard/L/R/high plank
3 way buddy shoulder stretch
3 rounds
– 10 good mornings using wall and loop band
– 10 fwd/10 back glute walks
– 10 single leg ded with kb (5 per side)