SATURDAY 4/4/2020

julia
Saturday, April 4, 2020 - 01:25
Image
SUPP

WARM-UP

Two sets of:

60 seconds of jog in place

30 seconds of Russian Baby Makers

60 second Prone Plank Hold

30 second Right Arm Shoulder Circles 

30 seconds of Left Arm Shoulder Circles

60 second Squat + Walk

30 second Static Squat Hold

 

OPEN 1

10-min. AMRAP:

10 air squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

 

DB/KB/Odd Object of Choice

 

Rest 4:00

 

CORE + Pump

3 sets

20 weighted Situps 

30 seconds of Flutter Kicks

30 seconds of Leg Lift-Overs

30 seconds of Hollow Hold

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

12 Tempo Weighted Hip Thrusts 3 down.3 pause

 

Mobility:

3:00 child’s pose

 

CROSSFIT PRETEENS/TEENS

Warm Up: Tabata – inchworms, scapula push ups

Skill – Alternating “Dumbell” snatches (water bottle, can)/Pike Push Ups (pillow)

EMOM – 6 min

O - 12 DB snatches

E - 6 – 10 Pike Push Ups

Annie

Teens: 50-40-30-20-10

Single Unders/Penguin Hops

Sit Ups

 

Kids: 25-20-15-10-5

Penguin Hops/Lateral Hops

Sit Ups