DFC CrossFit – CrossFit Teens
Warm-up
Teen WU 8 (No Measure)
2x
30 sec Handstand => 10 Russian Squats
5 (each) Samson Stretch => 5 Kips
10 Retractions => 10 Glute Bridge
200m Row
Skill
We are working for 15 min on Handstands or another Gymnastics Goat.
Handstand Wall Float (5 x Max)
Handstand Balance (5 x Max)
Gymnastics Goat (5 x Max)
Personal skill challenge – Muscle-up progression, Handstand Walk, Pull-up, Cartwheel, Pistols, Dips, L-Support, etc.
Conditioning
Metcon (Time)
For Time:
250m Row
25 Wallball Shots
15 Burpees