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WARM-UP
1 round:
20 Mountain Climbers
:20 Plank Hold
10 1-1/14 Air Squats
10 Shoulder Circles
-then-
2 rounds:
10 scap pushups + 5 pushups
10 Good Mornings
10 lateral side steps + squat
Movement prep:
8 stepups
8 pushups
8 OH lunges
6 devils Press
CONDITIONING
Running Clock:
0-3:00
Complete:
50 weighted DB Alt StepUps
-
4:00-6:00
50 Pushups(HRPU)
-
6:00-13:00
100 DB OH FwD Lunge steps(Total)
-
15:00-20:00
30 (total) Single Arm Devils Press
KB only option:(burpee + AKBS)
ACCESSORY:
100 DB Curls AFAP (50/50 each side)
63 Shoulder 7s AFAP (7/7/7 front/lateral/reverse)
MOBILITY:
2:00 Puppy Dog Pose
20/20 Bird Dogs, nice and slow
CROSSFIT KIDS
Warm Up:
Tabata (4 minutes: 20 seconds on 10 seconds rest for 8 rounds) shoulder taps and air squats
WOD: 14 min EMOM
40 mountain climbers
10 push ups
30 jumping lunges
10 kids /15 teens sit ups
20 ski jumps
:30 hollow rocks
Rest 1 min. then go back to the mountain climbers and do it again
(You have 1 min to complete each movement, the reminder of the minute is your rest time – the faster you finish, the more rest you get each minute)