WARM-UP
1 rounds:
15 easy Half Burpees
:20 Plank Hold
10 1-1/14 Air Squats
10/10/10 shoulder I/T/Y
-then-
2 rounds:
10 scap pushups + 5 pushups + :40 single arm plank (switch at :20)
10 Good Mornings
10 lateral side steps + squat
Every 4 min x 4
2 rounds:
12 S/A (DB/KB) DL 6/6*
8 s/a DB/KB Hang Cleans 4/4
6 STOH 3/3
Rest 1:30
Every 4 Min x 4
2 rounds
20 Shoulder Taps
16 Split Squats
10 Bicycle Crunches
ACCESSORY:
2x:
20-10-20* Split Squat, each leg
*20-10-20 is: 20 seconds rep + 10 reps at normal speed + then 20 second rep
:45 low plank
CROSSFIT KIDS
CONTEST DAY
1 MIN SQUATS
1 MIN SIT UPS
1 MIN LUNGES
1 MIN PUSH-UPS
1 MIN STEP-UPS
1 MIN BURPEES
1 MIN WALL SIT
MAX PLANK HOLD