Teens WOD 3/11 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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Teens WOD 3/11

Teens WOD 3/11

Strongpoint CrossFit – CrossFit Teens

Warm Up and Mobility

Warm Up:

Partner 8 mins

While one Partner Rows

the other—

rower–>rig

burpee broad jumps down

10 air squats at rig

15# plate walking over head lunge

Switch partners and repeat opposite

Mobility:

Dragon

Puppy Dog

Skill

Rope Climb

Strength

Power Clean

5×3 every 1:30 min at 70% of 1 Rep Max

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner 16 min AMRAP

10 Air Squats

9 Sit Ups

8 Ring Dips

7 Push Ups

6 Box Jumps

5 DB Thrusters (25/15)

4 DB OH Lunges

3 Pull Ups

2 HSPU

1 Rope Climb ***WEAR LONG PANTS AND HIGH SOCKS***

While one works the other runs 200m.

Cash Out

3 mins of Plank

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