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 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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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 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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Warm-up (No Measure) 20 Jumping Jacks 10/10 Split Squats 10/10 Grasshopper Lunge to Reach 10 Cannonball Rock to Straddle Stretch Metcon (No Measure) 9 EMOM MIN 1-40s Dubs, Singles, or Mountain Climbers MIN 2-10 Alt Lunges, Front Rack, Goblet Hold MIN 3-14 Jump Squats 2:00 MIN Rest Metcon (AMRAP – Reps) 4 AMRAP Reverse Burpees...
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Warm-up (No Measure) Pick drill 5 Rds 30:30 Row 45s Plank 30s Side Plank 10 V Ups 10 Situps Ring Support Dip Support Ring Row Dips Muscle Ups Metcon (Time) 400/40/4 300/30/3 200/20/2 100/10/1 Meter row/Situps/Muscle Ups
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Warm-up (No Measure) I, Y, T, W DB Press 2×6 Pushups Pike Pushups Handstand Hold Strict HSPU Kipping Air Squats Jumping Squats Metcon (Time) 5 RFT 10 HSPU 20 GHD/Ab Mat Sit ups 30 Jumping Squats
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Warm-up 10-8-6-4-2-M 5-4-3-2-1-W Bike cal- form groups of three and sprint the rounds. Hang/twist/shrug Hollow/Arch on ground Static Hollow/Arch hanging Dynamic Hollow/Arch Beat swings – 2 sets. Second higher than the first. Pull-ups – kipping 2 sets Pull-ups- butterfly 2 sets Chest to bar mechanics. Metcon prep: Talk rotation for classes bigger than 5. Burpee...
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Warm-up Banded barbell wrist work x5 Hang and twist Knee tuck Half Lsit Leg lift Toes to bar Dub prep Singles Single leg singles Single double under attempt Doubles Strict Toes-To-Bar (6×5) *Slow lower **Close grip parallel arms. ***Sclae by performing leg lifts of the same rep scheme and slow lowering focus. Metcon (No Measure)...
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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″