Mids/Teens WOD 7/23 - Strongpoint CrossFit

Mids/Teens WOD 7/23

Mids/Teens WOD 7/23


Strongpoint CrossFit – CrossFit Teens

Warm Up and Mobility

Warm Up:

4 Rounds of

:15 air squats

:15 step ups

:15 sit ups

:15 plank

Mobility:

Pigeon

Frog

Puppy Dog

Skill

Hand Stand Push Up

1) Progressions from Box to Wall 5 mins *If needed*

2) On wall practice kick ups, controlled lower, strict, and kipping 10 mins

Pistols

1) Progressions 10 mins

– box

– holding on to rig

– band on rig

Metcon

Metcon (4 Rounds for reps)

4 Rounds each 2 mins with 1 min rest

2 Pistols (alt.)

4 Box Jumps (T: 24/20 M:20/12)

6 Slam Balls (T: 20 M:10)

Cash Out

Tabata Tire Flips (AMRAP – Reps)

8 rounds of:

:20 work

:10 rest
Modify to 4 rounds and/or inverse tabata

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