CrossFit – Mon, Apr 6
2 Youth  Summer Programs
June 8 – Aug 7
3-3:45 ages 13-17
3:45-4:30 Ages 8-17
Check your email for details

Plate Warm Up

5 each Around the World

10 each:

Front Raise

Tricep Press

Plate Row

Jumps on/off

squat while pushing plate out

lunge w/rotation over forward leg

plate burpees

5 each wagon Wheel

Push Press (3@70%, 3@80, max @ 90%)
Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

20 Scaled Ring Rows (rx+ false grip) (feet just past pull up bar)

20 S2OH 75/55 (rx+ 95/65)

20 Scaled Ring Dips (rx+ 5 rx + 15 scaled)

200 m run

Cooldown

3 POS scorpion

Prone Shoulder

Kneeling Hamstring