Forging the Future of Fitness


2212014 015Josh D. CrossFit Teen

Mighty Mites

Warm Up – Tabata Abs

Focus/Skill – Thrusters

WOD – 7 Min AMRAP – 5 Knees to Elbows (on back), 5 Burpees, 5 Squats

Extra Work – Pull Up Progression

Game – Musical Medicine Ball

Top Dawgs

Warm Up:

3 rounds

5 thrusters

10 sit ups

5 good mornings

Skill/Strength to max load:

Push Press


5 rounds for time:

5 Handstand Push Up

5Thrusters 115/75

5 Knees to Elbows

5 Deadlift 225/155

5 Burpees

5 kettlebell swings

5 Pull Ups

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