Elementary
Warm
Pizza Boxes

Skill
DB Front Squat
Rope Climbs

Work
7:00 AMRAP
7 DB Front Squats
1 Rope ascent/seated climb

Game
CrossFit Kickball

Teens
Warm
Row 1:00
Alternating forward lunge x 10
Row :45
Alternating lateral lunge x 8
Row :30
Squat stretch/Toe grab
Elbow to instep x 2 each
Squat jump x 3

Skill
Front Squat 5X5 from a rack
1 set every 2-3:00

Work
21-15-9
Rower Calories/Deadlift
After round of 21, 15, 9 complete 1 rope climb
14:00 CAP

Megan Kestel

Written by: Megan Kestel

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