Register for CF kids HERE

Warm-up

2:00 bike, row, ski

2 Sets:

:15 Bar hang
10 PVC pass through lunges
10 OH banded tricep extensions
10 Pineapple pickers

WOD

12 Minute AMRAP:

5 Power snatch 95/65
10 Push-ups
20 Air squats

Accessory

3 sets:

5-10 Dips @33X1
10 DB skull crushers @30X1

Followed by…

3 sets:

:30 KB front rack wall sit
8-10 Hanging weighted knee tucks