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

Warm-up

Fish Game or Row for 4:00

3 Rounds:

:30 Jog

5 World’s Greatest Stretch (each side)

5 Air Squats

5 Burpees

Skill

Back Squats

We are going to use some weight and practice our Back Squats

Metcon (Time)

Partner WOD (Partners run together, but share all other reps between each other)

2 Rounds

200M Partner Run

30 Back Squats

20 Burpees

30 Box Jumps

20 Burpees

30 Situps

20 Burpees

400m Bike

* If unable to run 200m, sub 10 shuttle runs where each rep = 25 feet down + 25 feet back.