Mids/Teens WOD 5/7 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

Mids/Teens WOD 5/7

Mids/Teens WOD 5/7

Strongpoint CrossFit – CrossFit Kids

Warm Up

3 Rounds of:

100m Run

5 Hanging Knee Raises (on rig/bar)

5 Step Ups

5 Russian KB Swings (light)

Mobility: Foam Roll and Frog Stretch

Gymnastics

1) Review Ring Rows (3 mins max)

then…

Every :30 complete 3 ring rows for 2 mins.

2) Review Ring Dips (3 mins max)

then…

Every :30 complete 3 Ring Dips for 2 mins (not banded, tip toe mod)

3) Review Toes to Rings (3 mins max)

then…

Every :30 complete 3 TTR (rig or high rings) for 2 mins

Metcon

Mids: Metcon (Time)

5 RFT

6 Toes to Ring (TTR)

8 Box Jumps (20/12)

10 KB Swings (15/10)

Teens: Metcon (Time)

5 RFT

6 Toes to Ring (TTR)

8 Box Jumps (24/20)

10 KB Swing (35/25)

Cash Out

1000m Row (Time)

Max Effort 1000m Row

There are no comments yet, but you can be the first



Leave a Reply