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
Concept Review
Review of movements for the WOD.
Conditioning
Metcon (Time)
“Rack City”
For Time:
10 Power Cleans
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats
10 Clusters