Mids/Teens WOD 9/3 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383


Mids/Teens WOD 9/3

Mids/Teens WOD 9/3


Strongpoint will be running modified hours on Labor Day (Monday, September 5th). We will have classes at 8 & 9 am with an Open Gym period from 10-12.

Strongpoint CrossFit – CrossFit Teens

Warm Up and Mobility

Warm Up:

200m Run

25m Skip

25m Walking Lunges

200m Run

10 Push Ups

10 Air Squats


Seated Straddle


Review Metcon Skills:

Tire Flips

Atlas Stones (could sub Slam Balls)

Air Squat

Push Ups


Tabata Tire Flips (AMRAP – Reps)

8 rounds of:

:20 work

:10 rest
**Scale to 6 rounds**

Tabata Push Ups (AMRAP – Reps)

8 rounds of :20 on/:10 off

Score = lowest number of reps completed in any round
**Scale to 6 rounds**

Tabata Air Squats (AMRAP – Reps)

8 rounds of

:20 work

:10 rest
**Scale to 6 rounds**

Tabata Atlas Stones (AMRAP – Reps)

8 rounds of

:20 work

:10 off
**Scale 6 rounds**

Use Slam Balls if needed

Cash Out

25 cal on Assault Bike

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