Mids/Teens WOD 7/14 - Strongpoint CrossFit

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Mids/Teens WOD 7/14

Mids/Teens WOD 7/14


Strongpoint CrossFit – CrossFit Teens

Warm Up and Mobility

Warm Up:

250m Row

10 Air Squats

200m Run

5 Burpees

Mobility:

Sumo Squat Holds

Banded OH Distraction

Strength

Overhead Squat

Take 6 Mins to Warm Up to 70% of 1 Rep Max

then..

Complete 3 OHS every 2 mins for 6 sets.

IF athlete does not have 1 Rep Max, Review basics (band, PVC, bar as others warm up) then they use 12 minutes to establish 1 Rep Max

Metcon

Metcon (Time)

500m Row Buy In

then…

15-12-9-6-3

Power Cleans (75% of 1 Rep Max)

Front Squats (same bar)

Lateral Burpees (bar over)

Cash Out

400m Run (Time)

Max Effort 400m Run

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