Rock Canyon Crossfit – Teens
Warm-up
3 min Machine
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Cleans
3 Front Squats
3 Push Press
3 Hang clean and Jerks
Clean and Jerk (Heavy Clean and Jerk in 10:00
Don’t add weight if form begins to break)
Metcon (Time)
Teams of 2
50 Synchro Abmat SIt ups
10 Rope Climbs
100 Wallballs
*All reps split between partners