Rock Canyon Crossfit – Teens

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Crossover symmetry Warmup


10 yd walk on toes

10 yd walk on toes backwards

10 yd walk on heels

10 yd walk – feet turned out

10 yd walk – feet turned in

10 yd lunge walk – arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees


4 min AMRAP

10 sec handstand hold

10 sec bar hang

7 Plate Floor Press

7 Bent over Plate Row

Metcon (Time)

Run 400m


5 Rounds

5 Pull Ups

5 Dumbbell Shoulder to Overhead

15 Abmat Situps


Run 400m

Power Clean + Push Jerk (Every 1:00 (8:00)
5 Power Clean and Jerks (Touch and Go)
-Use a light weight that can be cycled smoothly and consistently-)

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