3.1.2014

Josh 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

Conditioning:

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