WOD

26
Jan

WOD

CrossFit Fulshear – TeenFit

Warm-up

2 Rounds:

5 Sumo Stance RDLs

5 Rev Lunges each leg

5 Goodmornings

5 Push Press

5 Single Leg Glute Bridge Each Leg

Weightlifting

Back Squat (Teens):

5 Sets: 8, 8, 5, 5, 3

Enter heaviest set of 3 into Wodify

Back Squat

Metcon

Three AMRAPs in 16 min:

AMRAP 4

5 Hang Squat Snatch (65/55)

10 Bar-Facing Burpees

Rest 2 minutes

AMRAP 4

10 Power Cleans (65/55)

20 Pull-Ups (Jumping Pull-ups)

Rest 2 minutes

AMRAP 4

15 Box Jump-Overs (24/20)

30 Wall Ball Shots (10/8)

Score is the total number of reps completed for all three parts.

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here