Thursday 4.12.18 – teens

CFND – CrossFit Teens 11-14 years Metcon (AMRAP – Rounds and Reps) AMRAP 4 10 push press 20 bar hops Metcon (AMRAP – Rounds and Reps) AMRAP 4 10 wall ball 10 wall ball situps Metcon (Calories) AMRAP 4 Row for...

Tuesday 4.10.18 – teens

CFND – CrossFit Teens 11-14 years Metcon (AMRAP – Rounds and Reps) In 13 minutes Team 1000m row 12 deadlifts 9 burpees over the bar 6 shoulder to overhead DB Push...
Tuesday 4.10.18

Tuesday 4.10.18

Accessory Work A. Every 1:30 for 18 min. Alternate between each movement. 1st minute:  Single arm DB bench press x8/side 2nd minute: 1 min dead hang L-sit from pull up bar hang from pull up bar and put your leg in the L-sit position. Goal would be to make the whole 1 minute unbroken but even if you come down to reset or rest, jump back up when you are ready and then come down at the end of the minute (you do not have to accumulate a minute of work). If this is too challenging perform hollow rock holds. If that is too challenging, do abmat situps. 3rd minute:  TGU side plank hold, :30/side (w/a KB if possible) Get into the TGU position where you are in the side plank with a KB (if you can) and hold that position for :30 (per side). Make sure the hand on the floor and the hand in the air are in a straight line. Elbows needs to be locked and shoulders packed. Conditioning B. At the top of each minute row 200m/170m for 10...

10-1

CFND – Cardio Fit Metcon (Time) 10,9,8,7,6,5,4,3,2,1 goblet squat weighted situp ring rows farmers carry after...

3RFT

CFND – Cardio Fit Metcon (Time) 3RFT 400 M run 10 wallballs 15bent over row 20 KBS