11th September 2019

CrossFit Kids WOD, September 12, 2019

Crossfit Teens Week 8 RUOK Day

Warm-up
Naughts and Crosses

Clean mobility
– front rack dist/lat dist
– font rack barbell stretch

Big tech focus – Power clean

1 round PVC + 1 round bar

– 5 deadlifts
– Shrug series – high hang/hang/mid shin
– High pull series – high hang/hang/mid shin
– Power clean – high hang/hang/ground

Power Clean (Weight)
E2MOM 5×5

Focus is perfect reps!
Reset between reps

Work from hang if needed!

***in rest 30 sec overhead plate hold***

Metcon
RUOK DAY WOD
3 rounds w/ a partner – R4R
1:1 work:rest

8/6 cal bike
10 burpees
10 swings
8 burpees
8/6 cal Bike

RUOK Day is something very close to our hearts, this workout might be tough, but hopefully it makes you think about the importance of looking out for each-other and supporting each-other 🙂

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