DFC CrossFit – CrossFit Teens
Warm-up
Teen WU 2 (No Measure)
2x
HS Hold/Walk => 10 PVC Passthroughs
10 EB Strict Press => 10 EB BSQ
2 Cartwheels => 3 Ninja Rollups
50m Bear Crawl => 50m Carrioca
Conditioning
Metcon (3 Rounds for reps)
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats
rest 4 minutes
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats
rest 4 minutes
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats
RX+ (95/65), (115/80), (135/95)
RX (65/45), (75/55), (95/65)
Scaled use a weight that you can push unbroken for each set of squats.