CFT3/22/18

Five Lakes CrossFit – CrossFit Teens

Warm-up

Mixed Tabata:

Hanging Knee Raises

Squats

Burpees

Shuttle Run

Strength

Paused Front Squat (3×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

Run 100m each round

Increase by 3 reps each round

3 Push Ups

3 Kettle Bell Swings

3 Sit Ups…

Compensation

Pigeon

Saddle + Archer

Up Dog

Down Dog

Skill

Flight Simulator (Time)

Double Unders

5-10-15-20-25-30-35-40-45-50

And back down
8 Min Time Cap