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CrossFit Teens WOD 12/12/13

Warm   up
Partner agility (person on the ground   with arms out, partner crawls  under,   jump over)
Dynamic Stretch
Giant tire flips (group effort, 50m)
SKILL: HSPU / SCALE TO HSPU
Hang Power Cleans
Start with empty bar, work weight up to   no more than 95/65
practice   perfect form for 5×3 –
***No more than 10 minutes***
WOD
200m Run (stay behind the building for 2   laps)
5 HSPU
10 V-Ups
200m Run (stay behind the building for 2   laps)
20 Pull Ups
30 Jumping Alternating Lunges
200m Run (stay behind the building for 2   laps)
40 HPC (65/42)
50 Air Squats
200m Run (stay behind the building for 2   laps)
60 Giant Tire Jumps
200m Run (stay behind the building for 2   laps)
For JV, please SCALE REPS AS   NECESSARY!
suggestion:
5 push ups
10 v-ups
15 pull ups
20 jumping alt lunges
25 Hang Cleans (33/11)
30 air squats
35 giant tire jumps
If necessary, do 100m runs instead of   200m runs

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