Rock Canyon Crossfit – Teens
Warm-up
8 min AMRAP
10 sec handstand hold
5 Inch Worms
5 Kipping Knee Raise
3 Lunge steps (each side)
Metcon (Time)
3 rounds
20 Hand-ReleasePush Ups
30 Hanging Knee Raises
100ftWalking Lunge
Clean and Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps