The Main Line CrossFit Wayne – XFit Pre Teens
Warm-up
Row tabata- 8 minutes
Review how to row
0-1 slow
1-2 fast
2-3 slow
3-4 fast
4-5 slow
5-6 fast
6-7 sprint
7-8 slow recovery
Demo
Review box jumps
Introduce – kettlebell swings
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
box jumps
1-2-3-4-5-6-7-8-9-10 kettlebell swings
Back squat
6×3
4
light to moderate
from the rack