Teens WOD 3/9 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

Teens WOD 3/9

Teens WOD 3/9

Strongpoint CrossFit – CrossFit Teens

Warm Up and Mobility

Warm Up:

4 Rounds-

200m Run

10 Walking Lunges

10 Hang Power Cleans

10 Arch/Hollows

Moblity:

Partner Stretch

Couch Stretch

**Saturday class canceled**

Strength

Deadlift (15 mins to establish a 1 RM)

Metcon

CrossFit Games Open 17.2 Teens 14-15 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

Boys: 20-lb. dumbbells

Girls: 10-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Cash Out

Sit Ups (CF Teens) (Time)

50 Sit Ups for time

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