SATURDAY 4/25

julia
Saturday, April 25, 2020 - 00:31
kid

WARM-UP

:50 jog in place

:40 quick Feet

30 high knees

30 Seal Jacks

20 Scorpions 

20 fire hydrants

10 Glute Bridges

10 pushups with Rotation

 

CONDITIONING

EMOM 10

    1. :45 jump rope or Mountain climbers

    2. 6 s/a DB DL + 6 DB Snatch

(Switch arms every round)

           

Right into: 

 

EMOM 10

    1. 12 S/a Floor Press 6/6

    2. :45 Goblet Squats


 

Then AMRAP 3

:30 Hollow Hold 

In the remaining time

Max Weighted straight leg situps

 

CORE +PUMP

2 sets 

30 seconds of Flutter Kicks

30 seconds of Leg Lift-Overs

20 S/A Curls (object/DB/KB)

20 OH tricep Ext

 

MOBILITY

3:00 childs pose

 

CROSSFIT KIDS

Teens Zoom 1:00 PM

Warm Up: 2 rounds

:30 Jumping Jacks

:30 Walking High Knees

:30 Arm Circles

:30 Air Squats

:30 Inch Worms

:30 Lunges

 

Skill: 1 - Hang Power Clean

2 – Front Squats

6 min EMOM: 4 Hang Power Cleans + 4 front squats each side **

 

WOD: For Time

Fat Amy on a Diet

50 Air Squats

5 Burpees

40 Sit Ups

5 Burpees

30 Lunges

5 Burpees

20 Single Arm Dumbbell Swings **

5 Burpees

10 Meter Bear Crawl

 

**Use a dumbbell or backpack for weight