CrossFit Teens WOD – 9/14/15

Teens Warmup (No Measure)

5 Perfect Squats

30s Bottom Squat Hold

5 Jumping Squats

10 Spiderman Lunges

5 Perfect Pushups

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Back Squat (70%x3, 80%x3, 90%x3+)

Metcon (Calories)

20 AMRAP

Partner Row and Run

One partner runs 400m,

while other rows for calories

Workout of the Day

CrossFit

  • CrossFit WOD 10/30/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (8-8-8-8)
    Increase weight every round
    Metcon (5 Rounds for time)
    Every 3 minutes for 5 rounds

    9 DB/KB Thrusters

    45 Double Unders

    9 DB/KB Thrusters

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