Teens – Thu, Jun 29

Rock Canyon Crossfit – Teens

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Warm-up

Tabata Bike (8 sets)

Build in pace (80% of workout pace)

-into-

3 sets:

10 Kip Swings

5 Hanging Knee Raises

2 Sandbag Deadlifts + 5-sec Hold (build-in weight)

Metcon (Time)

3 rounds:

12/10 Calorie Assault Bike

15 toes-to-bars

75ft 2×50/35 Farmers Carry

Deadlift

Deadlift:

Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight

Set 1: 10 reps

Set 2: 8 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 1 rep @ 85%

* Rest as needed between sets *

Strict Handstand Push up (Strict Handstand Push-ups
5 Sets:
50% reps of Max Unbroken Reps (SHSPU))