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

CrossFit Teens 4/23/14

Ager thrusterWarm 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)

A) Push Press:
Take no more than 15 mins to Build to a   heavy set of 3
suggested rep count: 10-8-6-4-3-3-3
**No re-bending of the knees on the   catch!**
B) WOD:
FOR TIME:
1000m Row
50 KBS (24/16kg) or 16kg/20# scale
25 STO (no more than 75% of A – push   press)
100 Double Unders (scale to 200 singles)

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