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WARMUP
2-4-6-8-10-12
Hollow rocks
Alt. Superman
Shoulder taps
Good morning
Lateral lunges
Air squats
Windmils
Into:
10/10 shoulder Circles
STRENGTH:
Weighted Squat
3 sets of:
5 Tri Hold Eccentric Squats + 7 Squats (do not stand these all the way up)
*You will pause for 2 seconds at 3 positions on the way down. Start at slight hip and knee flexion, and then pause 1/4 way down, 1/2 down, and then at parallel. You will then return to slight hip and knee flexion (you will not stand these all the way up).
**May Back/Front/Goblet Squat/Air Squat
Rest: 45 between each set
At 0:00
EMOM 20 of:
Min 1: :40 Jog /jumping Jacks/Jump Rope
Min 2: 6 DB S/A DB Snatch + 6 DB windmils or OHS(if you have the mobility) Left arm
Min 3: 6 DB S/A DB Snatch + 6 DB windmils or OHS(if you have the mobility) Right arm)
Min 4: 12 Straight Leg Reverse Crunch + Hip Pop
At 20:00
3:00 Sit-ups
MOBILITY
2:00 Butterfly Stretch
90s V stretch
CROSSFIT KIDS
Grab a Partner!
Kids – 3 rounds
Teens – 5 rounds and double the reps (20)
10 Wheelbarrow push ups with squat
:30 Squat hold with high knees
10 Reach and high five plank
10 Jump squat with high five at the top