DFC CrossFit – CrossFit Teens
Warm-up
Teen WU 9 (No Measure)
2x
10 Pillar to Plank ups => 5 side plank and reach (RT/LT=1)
5 EB Press => 5 EB Push Press => 5 EB Push Jerks
10 Squats => 10 retractions => 10 Bird Dips
Strength
Push Jerk (5, 3, 3, 3, 3)
Build to a heavy set of 3 reps for the day
Conditioning
Metcon (Time)
For Time:
1,000 Meter Row
Directly into…
3 Rounds
21 Deadlifts (95/65)
15 Lateral Barbell Burpees
9 Push Jerks (95/65)