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 8
1. Mountain climbers (AFAP)
2. Jump Rope/Jumping Jacks
Right into:
EMOM 8
1. :45 Glute Bridge March
2. :45 Leg Tuck and Twist
(https://m.youtube.com/watch?v=rVnivEoxzEs)
Then
AMRAP 2 x 3
:30 Bottom of Squat Hold
In the remaining time
Max Burpees
Rest 1:00
AMRAP 2 x 3
:30 High Plank Hold
In the remaining time
Max HRPU
CORE + Pump
2 sets
30 seconds of Flutter Kicks
30 seconds of Ankle Reaches
20 Bicep Curls AFAP
CROSSFIT KIDS
Warm Up:
Alt. Tabata
1 – HR Push Ups
2- Air Squats
Skill: Thrusters (Single Arm)
10 Min – Ladder
(2,4,6,8,10…)
2 GTO + 2 Thrusters alternating arms
20 Jumping Jacks
WOD:
12 Min EMOM
20 DB/Kb Swings
15 Sit Ups
10 Step Ups
Mobility