DFC CrossFit – CrossFit Teens
Warm-up
Teen WU 3 (No Measure)
2x
– Cartwheel => 20 sec Hollow
Holds/5 Rocks
– 10 Pillar to Plank Ups => HS
Hold/Attempt
– 5 Tall Power Cleans => 5 Empty Bar
Front Squats
– 50 yd Side Shuffle => 50 yd Pocket
Kickers
Strength
Shoulder Press (5,5,5,5,5)
Conditioning
Metcon (Time)
10 Power Cleans
10 Bar Facing Burpees
8 Power Cleans
10 Bar Facing Burpees
6 Power Cleans
10 Bar Facing Burpees
4 Power Cleans
10 Bar Facing Burpees
2 Power Cleans
10 Bar Facing Burpees
Start with 50%
Females add 5lbs each round
Makes add 10lbs each round