WARMUP
2m Tabata. Air squats
2m Tabata - Lateral Hops over object
*could be any object as small as a fork
Then
2x:
:20 Bottom of Squat hold (focus on stretching ankles/pulling chestup)
10/10 scap pushups + shoulder taps
5/5 windmills (holding KB/DB/Odd object)
:20 handstand hold or :20 straight arm plank
CONDITIONING
Every 4 min x 4
24 s/a KB/DB Step UPS or (Plyo stepup if no weight)
18 s/a KB/DB Thrusters
10 V-ups or Knee raises
8 HSPU or 4/4 KB/DB pushpress
*switch arms every 12 reps for step ups
Switch arms every 9 for thrusters
ACCESSORY
3x
20 Calf Raises
:20 Superman hold
CROSSFIT KIDS
AMRAP till you get tired…
10 jumping jacks
5 air squats
5 reverse burpees