Monday, July 21, 2014

Teen Class CrossFit Brand X – Ramona-Birthplace of CrossFit Kids

Warm up:
3x or 5:00
handstand walk obstacle course
10 ring rows
max support on rings
10x dot drill
200 m run
2 broad jump
10 squats
10 pvc pass thrus

Skill:
The kip

WOD:
16:00 AMRAP
800m run
max strict pull-ups
max kipping pull-ups

Skill:
Gymnastics

Mobilize:
Shoulders and Lats