CrossFit Teens WOD – 8/12/15

Teens Warmup (No Measure)

Arm Circles

Squats

30s Hold

Pullups

Broad Jump

Shoulder Press (70%x3, 80%x3, 90%x3+)

Skillwork (No Measure)

KB Swings

Dubs

Metcon (Time)

60 Dubs

50 KBS

40 Burpees

30 Box Jumps

20 Knee to Elbows

10 Pike Pushups

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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