Open Gym Strength and Conditioning – Teens

Warm-up

10 yd walk on toes

10 yd walk on toes backwards

10 yd walk on heels

10 yd walk – feet turned out

10 yd walk – feet turned in

10 yd lunge walk – arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

4 min AMRAP

50 yd jog down and back

5 Kip Swings

5 Knees to Elbows

5 Alt. V-Ups (each side)

Metcon (Time)

For time, partition any way:

Run 1 mile

80 toes-to-bars

Power Snatch (Every 1:00 (10:00)
5 Power Snatch
-Touch and Go, Light weight-)