Rock Canyon Crossfit – Teens
Warm-up
1 Round:
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
-into-
Crossover Symmetry Warm-up or Banded 7’s
Metcon (5 Rounds for time)
5 sets:
200m Run
10 Pull-ups
20 Push-ups
30 Squats
200m Run
-rest 3 minutes between sets-