13th March 2019

CrossFit Kids WOD, March 14, 2019

Crossfit Teens

Warm-up
Abmat knockoff

Run/jump flow, p chain activation

Deadball tech

Deadball over Shoulder (Weight)
5 deadball over shoulder – work increasing weight

E2MOM

5 x dadeball over shoulder

In rest 5 x ring rows/pull ups/kipping swings/attempts

Metcon (Time)
3 rounds for time
-Airdyne 10/8 Cals
-10 Ball slams
-200m run
-Rest 1 minute in between rounds

Options
Bike – reduce cals/ski (8/6 cals)
Slams – reduce weight/db snatch/kb dead
Run – row if no running/100m run

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