Teens WOD 3/30 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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Teens WOD 3/30

Teens WOD 3/30

Strongpoint CrossFit – CrossFit Teens

Warm Up and Mobility

Warm Up:

4 rounds of

200m row

10 KB DL

10 Goblet Squats

10 sec handstand hold

Mobility:

6 inch worms

4 perfect stretch

Strength

Deadlift (75% of 1 RM every 2 mins)

Metcon

CrossFit Games Open 17.4 Teens (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 225# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 155# Deadlift + 14# Wall-Ball

CrossFit Games Open 16.4 and 17.4 Teens Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Hand-Release Push-ups

Boys 14-15 – 95# Deadlift + 14# Wall-Ball

Boys 16-17 – 135# Deadlift + 14# Wall-Ball

Girls 14-15 – 65# Deadlift + 10# Wall-Ball

Girls 16-17 – 95# Deadlift + 10# Wall-Ball

Cash Out

3 rounds of 5 GHD sit-ups and 5 glute-ham raises

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