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Carlisle CrossFit – CrossFit Teens

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Gymnastics

Plank Hold

Plank Tabata

HSPU Progression

12 Min

Level 1 (Beginner):

A: 10 x 1 Tripod headstand Hold to full headstand (success is holding fully extended headstand for 20 seconds without wavering or falling)

B: Lunge to kick up 3×8

Level 2 (Intermediate):

A: 3 sets of ME Push up on box (Feet on box, shoulders over hands, body at 45 degree angle) (success is 15 (men) / 9 (women) PUs in three rounds

B: 3 x 10 Lunge to kick up

Level 3 (Advanced):

A: 3×3 strict HSPU

B: 3×5 kipping HSPU

If you have mastered level 3, add deficit to strict and kipping HSPU and increase the sets and reps to 3×5 and 3×10

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

18 Min AMRAP

400 m Partner Med Ball Carry

30 Med Ball Squats

30 Partner Med Ball Sit Ups

30 Med Ball Cleans

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