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this workout can be performed outside
So get on the zoom call and get some sun
WARM-UP
Two sets of:
60 seconds of Bunny Hops
12 seconds of Russian Baby Makers
60 second Calf Raise Pulses
30 second Right Arm Shoulder Circles
30 seconds of Left Arm Shoulder Circles
12 Half Burpees
30 second squat Hold
OPEN 2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Scale: option A:
For time:
200 Single Unders
21 burpees
150 Single Unders
15 burpees
100 Single Unders
9 burpees
Scale Option B:
For time:
100 Jumping Jacks/1:00 jog in place
21 burpees
75 Jumping Jacks/1:00 jog in place
15 burpees
50 Jumping Jacks/1:00 jog in place
9 burpees
Rest 5:00
Bonus workout:
12 min AMRAP
60 Lateral Line Hops or Step Overs
40 Air Squats
20 Shoulder taps (s: on knees)
Then:
CORE + PUMP
3 sets
20 weighted Situps
:45 Max Pushups
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
:45 Max Dips
CROSSFIT KIDS/TEEN
WARM-UP
Plank Hokey Pokey
Skill –
1 – Strict Press
2 – Front Squat
6 EMOM: Strict Press/Front Squats
(dumbells, text book, back Pack, jug)
WOD
3 rounds
Rest :30 between rounds
1 min lunges
:30 wall sit
1 min burpees
:30 plank hold
1 min air squats
:30 handstand or OH hold
*change the time and rounds for kids
KIDS:
Warm Up – Hokey Pokey
Skill – strict press/air squat Tabata
WOD – 3 rounds but split the time in half rest :30 sec between rounds