CFT5/1718

Five Lakes CrossFit – CrossFit Teens

Warm-up

8 Super Slow Squats—> Spiderman Stretch 20′

4 Super Slow Push Ups—> Hurdle Over/ Under 20′

8 PVC Pass Throughs—> Crab Walk 20′

4 Superman to Hollow Rolls—> Inch Worm 20′

Skill

Review moves in WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

As Many Rounds as Possible in 13 Minutes:

Partner 1: Run 400 m

Partner 2:

As Many Rounds as Possible of:

5 Pull Ups

10 Push Ups

15 Squats

Skill

Abs for points

Abs for Points (AMRAP – Reps)

AMRAP 5 Min

1 Point: Sit Ups, Plank for 10 Seconds, Flutter Kicks

2 Points: GHD Sit Ups, Toes to Bar, 5 Second L Hold

3 Points: Hollow Hold, Barbell Roll Outs

Compensation

Pigeon

Saddle + Archer

Up Dog

Down Dog