Note for CrossFit Kids and JrKidsFit parents: bc of my volleyball game schedule, I’m going to have to move the times back a 1/2 hour so CFKids at 4pm and JrKids at 4:30pm. Thanks!
Strength: Deadlift: 6 bars will be set up with 115, 155, 185, 225, 265, and 315. Athletes will do sets of 2 reps at whatever stations they wish. Not all the weights have to be Deadlifted. This is not an AMRAP, but each person should get around 5 + sets completed. Weights should not be dropped from the top. Work on touch and go.
Every minute, on the minute, for 30 minutes:
Minute 1: Row for Cal
Minute 2: 45 sec Handstand Hold
Minute 3: Kettlebell Swings (53/35)
Minute 4: 10 Pistols (alternate legs)
Minute 5: Box Jump Overs (24″/20″)
Scales: 5, 4 rounds
Work Hard, Eat Clean, Be Blessed!