Mids/Teens WOD 9/13 - Strongpoint CrossFit

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Mids/Teens WOD 9/13

Mids/Teens WOD 9/13


Strongpoint CrossFit – CrossFit Teens

Warm Up and Mobility

Warm Up:

3 rounds of

100m run

3 burpees

5 sit ups

7 air squats

Mobility:

Twisted Cross

Childs Pose

Strength

Hang Power Snatch

7 rounds of 3 rep EMOM @75-80% of 1 RM

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Modified:

Cleans @ 70% of 1 RM

Ring Dips on toes or controled downward motion till biceps touch

Cash Out

2 Rounds of:

10 Atomic Situps

10 Russian Twists

with 15 lb plate

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