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WARM-UP
2 rounds:
:30 - Jog
:30 Plank Hold
:30 - Sumo Squat
:30 - Bear Crawl Fwd/back
:30 - Handstand Hold/A-Frame Pike Hold
-then-
3x:
:15 Air plane Hold e/s
10 Prisoner Squats
10 Good Mornings
5/5/5 Bentover I/Y/T
STRENGTH
5 x
5 Single Arm Front Squats @ tempo 31x1, each arm
Added bonus is to wear a vest or weighted back pack during these for extra load. If you have a barbell use it.
> superset
5 Single Leg RDL @ tempo 31x1
CONDITIONING
Every 4:30 x 4
45 DB Goblet Squats
36 s/a DB Shoulder to OH (18 e/s)
24 Tuck ups
*can use a bar if applicable and perform front squats and STOH
(75/55)
Core
3 x 20 Side Plank Reach Through
MOBILITY:
2:00 Saddle Pose
CROSSFIT KIDS
Grab a partner and a ball:
3 rounds (kids), 6 rounds (teens/pre teens):
20 partner Russian twists
20 partner lunge and chest pass
20 high, low twist and pass
20 plank to pushups w/ball roll to partner
20 double (L,R) toe tap + burpee