Kicking off Week 4!


Kicking off Week 4!

CrossFit Pell City, CrossFit Trussville – ReBoot Junior


Warm-up (No Measure)

200m Walk

200m Run

Then, learn & review:

Burpee technique

– tight core

Kettlebell Swings

– tight core, squeeze up over head, chest forward, hard leg drive

Goblet Squats

– chest up, back tight, sit into whole foot (not toes)

– brace core


Metcon (AMRAP – Rounds and Reps)

Complete for total rounds and repetitions.

3 Rounds

AMRAP 5 Minutes of:

10 Burpee Plate Jumps

20 Kettlebell Swings

10 Goblet Squats

20 Jumping Jacks

Rest 1:00 between rounds.

Athletes can use 1-2 plates for plate jumps, depending on height needed.