Open Gym Strength and Conditioning – Pre Teens (8-12)

Warm-up

100M Run

100M Backwards Run

25 Squats

15 Pushups

20 Standing Knee to Elbows

Then: Dynamic Stretches for Running such as leg swings, torso twists, arms swings etc.

Skill

Rowing

Metcon

Partner WOD (Time)

12 Minute AMRAP (one partner working at a time, both partners complete each station)

100M Run// 100M Run

100M Row// 100M Row

10 Box Jumps// 10 Box Jumps

10 Burpees// 10 Burpees