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