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
