Rock Canyon Crossfit – Teens
Warm-up
2:00 Bike
2:00 Run
-into-
6 min AMRAP
5 Alt. V-Ups (each side)
3 Knees to Elbow
5 Deadlifts (building)
Deadlift (- Heavy 3 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *)
Metcon (AMRAP – Rounds and Reps)
15:00 Amrap
10x25ft Shuttle Run or 200m Run
10/8 Calorie Assault Bike
10 Wall Ball Sit ups (14/10)