DFC CrossFit – CF Middle School
Warm-up
Teen WU 4 (No Measure)
2x
2 Cartwheels => 10 Pillar to Plank ups
Speed Ladder => HS Hold
10 Retractions => 10 Perfect Squats
25yd High Knee Skips => 25yd Carioca
Skill/Strength
Push Jerk (3, 3, 3, 3, 3)
Work to a heavy 3 keeping a rep in the tank each set.
Conditioning
Metcon (Time)
Friday Fun Day!
6 Rounds For Time
5 Front squat (start at 45% and add 5-10 lbs each round.)
2 Rope Climbs or 3 rope pulls
10 push-ups