Mids/Teens WOD 5/12 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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Mids/Teens WOD 5/12

Mids/Teens WOD 5/12


Strongpoint CrossFit – CrossFit Kids

Warm Up

400m Run

2 Rounds of:

10 Air Squats

10 Push Ups

10 sec. inverted Ring Plank Holds

Mobility:

Foam Roll

Puppy Dog

Frog

Weightlifting

Power Clean

EMOM 10 x 2 @ 50% of 1 RM

(10 Rounds of 2 Power Cleans)

Squat Clean

EMOM 10 x 2 @ 50% of 1 RM

(10 Rounds of 2 Squat Cleans)

Metcon

Mids: Metcon (AMRAP – Reps)

4 Rounds

2 mins on/ 1 min rest

3 DB Thrusters (15/10)

4 Ring Rows

Teens: Metcon (AMRAP – Reps)

4 Rounds

2 mins on/ 1 min rest

3 DB Thrusters (20/15)

4 Ring Rows

Cash Out

Metcon (Time)

2 attempts for time

10m Shuttle Run (4 bean bags)

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