Image
WARM-UP
3 rounds
12 Lunge with Rotation
10 narrow stance squats
10 shoulder circles
:30 T- Spine wall stretch
CONDITIONING
AMRAP 30:
20 Jumping Jacks
20 Situps
20 Pistol Squats or Split squats
20 Single-Leg Deadlifts (10e/s)
:30 sec. handstand Hold or plank
:30 sec. Squat Hold
Rest:30 after every round
3 sets of:
Pigeon stretch x 2 minutes e/s
Couch stretch x 2 min e/s
Alt Birddogs x2 min
Rest 60 second
CROSSFIT KIDS
Spell Your Name and Get Moving! Short names and Teens repeat 3x.
A – 10 burpees
B – 20 push ups
C – 35 Jumping Jacks
D – 1 min plank
E – 20 squats
F – 1 min wall sit
G – 20 burpees
H – 30 push ups
I – 30 sec jog in place
J – 20 sit ups
K – 25 squats
L – 30 sec jog in place
M – 1 min plank
N – 15 push ups
0 – 1 min wall sit
P – 25 jumping jacks
Q – 15 burpees
R – 20 squats
S – 30 sit ups
T – 30 sec jog in place
U – 1 min plank
V – 25 squats
W – 20 push ups
X – 1 min plank
Y – 20 jumping jacks
Z – 30 sec jog in place