Subscribe
A Rob Labar Gym
Call Us: (561) 702-4844

CrossFit Teens 4.22.14

butterfly pullupsOk, so we’re gunna change things up a little bit. The basic format for your warmup this week will be as follows:

Warm Up   for the week:
400m run/row, then roll out   on ball or stretch with bands
8 Jumping Jacks
8 criss-cross jumping jacks   (cross hands and feet in front, then extend out)
16 Steps of mountain climbers   (foot to hand),
be deliberate about this, use   the time to stretch
dowel bar shoulder   dislocates, torso twists
outside:
50m high knees
50m side to side shuffle   (face the same direction up and back)
50m butt kicks
50m high double knee jump   (not trying to broad jump, knees high to chest)

 

WOD:

A) Back Squats:
Take no more than 15 mins to build to   heavy set of 3
suggested rep count: 10-8-6-4-3-3-3
B) WOD:
3 RFT:
(15min Timecap)
30 WBS (20/14)
15 Pull Ups
400m run

Comments

comments

Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 276-3699

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844