Teens – Mon, Jan 23

Rock Canyon Crossfit – Teens

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Warm-up

Hip Halo Warmup

-into-

3 sets:

30 sec row (easy)

20 sec row (mod)

10 sec row (hard)

5 world’s greatest stretch (each side)

5 Tempo Back Squats (empty bar)

5 alt v-ups (each side)

Metcon (Time)

For Time:

500-400-300-200-100m*

Row

50-40-30-20-10

Air Squats

*Female Distance: 400-320-240-160-80

Back Squat (Back Squat:
– Heavy Single (10-12 minutes)
– Don’t allow athletes to go to failure. Keep form!)