Warm-up:

E: Snatch the Cone

T: 12/14 cal row

8 med ball clean and jerks

open book stretch X3 each way

Elbow to instep + lunge and reach X4

Push up hand walk X 4

Rolling toe touch X5

Toes to bar X3

 

Skill:

E: Knee raises/toes to bar

T: DB Clean and Jerk, Toes to Bar

 

Workout:

E: CrossFit Open Workout 18.1

Complete as many rounds as possible in 10 minutes of:

8 hanging knee raises

10 ball slams

12 pulls on the rower

 

T: CrossFit Open Workout 18.1

Complete as many rounds as possible
in 20 minutes of:
8 toes to bar
10 dumbbell hang clean and jerks
14 / 12-cal. row
Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

 

Game:

Kids’ Choice

Megan Kestel

Written by: Megan Kestel

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