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May 31 2013 CrossFit Coquitlam Teens


darren

Big D! Thanks for all your help with the CrossFit Teens Program!

Warm up:
Four sets of:
Single-Arm Waiter’s Carry Walking Lunge x 10 steps each arm
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds

WOD:
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

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