CrossFit – Tue, Apr 21
2 Youth Summer Programs
June 8 – Aug 7th
3-3:45 ages 13-17
3:45-4:30 Ages 8-17
Check your email for details

Warm-up

4 Rounds Rowling – burpee penalty

10:

alt scorpion

alt runner lunge

inchworm

stripper squat

2x 30 sec hang from rig

30 sec handstand

Accessory Work

3×6 ea

single leg rdl

slant board goblet squat

bulgarian split squat

nordic

band sissy squats

cossack squat

Metcon (AMRAP – Reps)

13 Min Amrap

10 Pistols

1 manmaker 30/20 (rx+50/35)

1 wall walk

10 pistols

2 manmakers

2 wall walks

then 3,3,10, 4,4,10 and so on

score = total reps

Cooldown

couch

pigeon

prone shoulder