8/6/19

CrossFit Loyalty – CrossFit Teens

Warm-up (No Measure)

5 Minutes of Double Under Work

Back Squat + Front Squat EMOM for 12 min.

Odd minutes – 3 Front Squats

Even minutes – 6 Back Squats

*60% of Back Squat 1RM

Use same weight for both squats

Body Armor

3 Giant Sets:

10 Weighted Glute Bridges (use same DB)

10 Hollow Rocks

10 DB Rows

10 Hollow Rocks

50′ Single Arm Overhead Carry (25′ Each Arm)

Rest 1:00 between efforts.

Metcon (Time)

21-15-9

Kettlebell Swings (24kg)

Weighted Reverse Lunges

Push Ups

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