Air Assault

V3 CrossFit – CrossFit Teens

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A: CF Teen Day 1 (No Measure)

AMRAP at a warm-up pace for 7 minutes of:

5 sit-ups,

10 m of lunge walk,

5 plank-ups,

10 m of bear crawl,

5 tuck jumps,

3 forward rolls,

5 burpees,

10 m of broad jumps.

B: Metcon (Time)

10 rounds for time of:

9 squats

6 push-ups

C: Metcon (AMRAP – Reps)

Max double-unders in 2 minutes,

D: Metcon (Time)

max monkey hangs—2 attempts for

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Bouncy House

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

30 Seconds Single Unders

3 Rounds:

12 Slow Air Squats

9 Sit-Ups

6 Slow Pushups

30 Seconds Double-Unders

Followed by 7 Slow Wall Squats

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Metcon (Calories)

“Bouncy House” Part 1

In a 4:00 Window…

3 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (95/65)

Time remaining, Max Calorie Row

Rest 4:00

C: Metcon (Calories)

“Bouncy House” Part 2

In a 4:00 Window…

2 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (135/95)

Time remaining, Max Calorie Row

Rest 4:00

D: Metcon (Calories)

“Bouncy House” Part 3

In a 4:00 Window…

1 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (155/105)

Time remaining, Max Calorie Row

E: Metcon (No Measure)

3 Supersets:

10 Good Mornings (moderate load that allows “picture perfect” technique but is also challenging).

20 GHD Sit-Ups

30 Second L-Sit Hold (bend knees as needed)