1-Mile Run (Time) Max Effort 1-Mile Run 5k Run (Time) Max Effort 5k Run
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Warm-up Arm Swings Leg Swings Squat and rock side to side Split Squats Air Squats Side Lying Rainbow Pushups Situps Pistol Squats Metcon (Time) 50-40-30-20-10 Alternating Pistol Squats Pushups Situps
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Warm-up I Y T W x10 Prone Ys x10 Prone Ts x10 Prone OH Sweep Prone Reverse Snow Angel Prone Press Inchworm with Pushup x5 Bird Dog on Feet x10 Metcon (No Measure) HSPU On elevated Surface 5×5 Scale to pike pushups Single Arm DB Row 5×10-15 Dips 5×10-15 Single Arm OH Squats 5×5/5 Pushups...
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Warm-up Calf Stretches Lateral Hops 30s Single leg lateral hips 15s each leg Single leg toe touches x10/10 Good Mornings x10 Air Squats x10 Pushups Plank Hand taps x20 Superman to hollow x5 each direction Metcon (No Measure) 15 Minutes Min 1-45s Jump Rope or Jumping Jacks Min 2-45s Air Squats Min 3-45s Planks Metcon...
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Warm-up Couch Stretch Straddle Stretch Romanian Deadlift Split Squats Alternating Lunges Side Plank with Rotation Hand Release Pushups Pushups Metcon (Time) 20 RFT 10 Weighted Lungess 5 Pushups
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Metcon (AMRAP – Rounds and Reps) 21 AMRAP Buy In: 65 Situps Then 7 Burpees 11 Pushups 22 Kettlebell Swings
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Warm-up I, Y, T, W x10 each movement Kneeling T Spine Twist x10 each side Yoga Push-up x10 Kneeling Archer x10 each side Air Squats x10 Jump Squats x10 Metcon (AMRAP – Reps) 0-3:00 2 Rounds 10 Pushups 10 Jumping Squats 3:00-6:00 2 Rounds 12 Pushups 12 Jumping Squats 6:00-9:00 2 Rounds 14 Pushups 14...
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Warm-up Pigeon Stretch Couch Stretch Straddle Stretch Grasshopper Lunge to Rotations 5 Point Squat Metcon (No Measure) 4×10/10 Single Deadlifts 4×10 Romanian Deadlift Weighted Stepups 4×10 Single Hip Bridges Fire Hydrant V Ups 5×10 Side Bend 5×15
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Warm-up 10/10 Lateral Lunges 10/10 Split Squats 10 Good Mornings 10 Sumo Deadlifts 10 Sumo Deadlift High Pulls 10 Pushups 45s Plank Hold 30s Side Plank each side Metcon (AMRAP – Rounds and Reps) 16 AMRAP 10 Burpees 10 Sumo Deadlift High Pull 20 Lunges 20 Situps
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Warm-up 20 Arm Swings 20 Leg Swings 20 Alt Lunges 10 Tuck Jumps 10 Air Squats Sally Up/Sally Down with Pushups You Tube the song Flower by Moby When the lyrics say Bring Sally Down you should be at the bottom of your push-up. When they say bring sally up you should be at the...
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Workout of the Day


CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″