CFT4/12/18

Five Lakes CrossFit – CrossFit Teens

Warm-up

Jog 400 m

2 times through at 30 seconds each

Plank Ups

Toes to Bar

Jumping Squats

Russian Kettle Bell Swings

Skill

kipping

Metcon

Half Cindy (AMRAP – Rounds and Reps)

10 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats
To hit RX for this workout:

1. Pull ups: Arms must start at full extension with the feet off the ground and chin must finish over the bar

2. Push ups: Arms must start at full extension, chest must touch the floor, and knees may not touch the ground at any time during the rep

3. Hips must start at full extension and hip crease must pass below the plane of the knees at the bottom

Strength

Compensation

Pigeon

Saddle + Archer

Up Dog

Down Dog

25m Sled Push (Weight)