Mids/Teens WOD 12/1 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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Mids/Teens WOD 12/1

Mids/Teens WOD 12/1


Strongpoint CrossFit – CrossFit Teens

Warm Up and Mobility

Warm Up:

3 Rounds

100m Row

3 Arch/Hollows

5 Hang BB Power Cleans

7 Air Squats

Mobility:

Pigeon

Strength

Clean

Review Movements and Warm Up (5 mins)

then 10 mins to reestablish a new 1 Rep max EMOM

Metcon

Metcon (Time)

4 RFT

300m Row

5 Pull Ups

10 Power Cleans @ 60% of 1 RM

15 Air Squats

Cash Out

3 mins of Plank

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