Wednesday, 30 August, 2017

CrossFit Teens WOD

Jump Rope Medley (Call out different rope jumping techniques for approximately 20 seconds each)

10 Super Slow Squats

10 Kipping Swings

10 Sit Ups

10 Push Ups

Thrusters

Max Double Unders in 90 Seconds

Then:

3 Rounds of:

15 Thrusters

10 Toes to Bar

Time ends when you complete the same number of double unders that were completed in the beginning.

Plank Games, Plank Wars followed by upper extremity skill work:

Band Triceps Pull Downs

Band Pull Aparts

Dumbbell Triceps Extensions

Renegade Row

Spend 10 minutes working on a combination of the above.