CrossFit Teens WOD: 19 September, 2017

CrossFit Teens WOD:

WARM UP:  

2 Rounds at a Warm Up Pace of:

5 Super Slow Squats—> Forward Rolls 30′

10 Shoot Throughs—> Lunge Walk 30′

5 Kipping Swings—> Spiderman Stretch 30′

10 Push Ups—> Broad Jump 30′

SKILL:  

Thrusters

WOD:  

Alternate between exercises

10-8-6-4-2 Reps of Thrusters

4-8-12-16-20 Reps of Toes to Bar

SKILL:

Bar Muscle Up Skill Work:

5 Beat Swings

5 Hips to Bar

5 Jumping Bar Muscle Ups

5 Bar Muscle Ups or Banded Bar Muscle Ups