DFC CrossFit – CrossFit Teens
Warm-up
Teen WU 7 (No Measure)
2x
– Cartwheels => 5 Glute Bridges (Each Side)
– 5 Empty Bar Good Mornings => 5 Empty Bar RDL
– 5 Empty Bar Rows=> 10 Retractions
– 10 yd Cocky Walks => 50 yd Pocket Kickers
Weightlifting
Deadlift (5, 5, 5, 5, 5)
Work to a heavy 5 for the day.
Conditioning
Metcon (Time)
For Time:
1,000 Meter Row
30 Deadlifts
50 Lateral Barbell Burpees