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
Conditioning
Metcon (AMRAP – Reps)
Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
50/35 Calorie Bike
50 Kettlebell Swings
Extra Credit Work
Pull, Dip, Push (3 Rounds)
3 Rounds for Quality:
5 Strict Pull-ups
10 Dips
15 Push-ups