WOD Teens Friday 2/8/19

by | Feb 8, 2019 | Kids & Teens WOD

Warm-Up:
Coach’s choice

WOD prep:
Prep the back squat to WOD weight.

WOD:
EMOM x 15
First minute – 5 Back squats out of the rack. 
Second minute – 30 second max cal bike
Third minute – 30 sec AMRAP muscle ups/pull-ups.
*Score your cal bike and max pull-ups or muscle ups each round.

Post WOD
Post strength CORE session:
3 rounds
20 sec “L” sit hanging from pull-up bar.
20 leg raisers
20 sit-ups
*If you cannot hold the L position lift your knees as high as possible and try to keep them above parallel. Accumulate 20 seconds per round.

CFS Brief:
CrossFit Opens start in 15 days!