Mids/Teens WOD 7/7 - Strongpoint CrossFit

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Mids/Teens WOD 7/7

Mids/Teens WOD 7/7


Strongpoint CrossFit – CrossFit Teens

Warm Up and Mobility

Warm Up:

4 Rounds of

:15 Jumping Jacks

:15 Air Squats

:15 Pass Throughs w/PVC

:15 Static Ring Hold

Mobility:

Puppy Dog

Twisted Cross

Sumo Squat

Strength

Overhead Squat

Demo and Review OHS basics (3 mins) *Out of Rack*

Progressions (3 mins)

-Band

-PVC

-Barbell

Establish 1 Rep Max in 10 mins.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Modifications:

Clean 75% of 1 Rep Max

Ring Dips on Toes or Matador

Cash Out

3 mins of Plank

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