Rock Canyon Crossfit – Teens
Warm-up
3 Rounds
20 Banded Side to Side Step
10 Banded Glute Bridges
10 PVC Pass Throughs
-into-
6:00 Amrap
5 Front Squats (empty bar/slow and controlled)
4 Broad Jumps
5 Push Press (empty bar)
Front Squat + Push Press + Push Jerk (2 Front Squat + 1 Push Press + 1 Push Jerk
– Work up to a heavy in 10-12 minutes -)
Metcon (AMRAP – Rounds and Reps)
7:00 AMRAP
3 Power Cleans (135/95)
5 Box Jumps (24/20)