WARM-UP
:30 RUNNING IN PLACE
:30 SHOULDER TAPS
:30 HIGH KNEES
:30 PUSH-UPS WITH ROTATION
-REST :30
EMOM X 1 MINUTE
:30 JUMPING JACKS
:30 ALT. SAMSON LUNGE
-REST :30
EMOM X 1 MINUTES
:30 DB/KB SWINGS
:30 HIGH KNEES
PUSH X PULL STRENGTH
3 SETS ON A 10:00 CLOCK…
10 SINGLE ARM DB PUSH PRESS ( 5 REPS EACH ARM 3 SEC ON THE NEGATIVE)
7/7 DB FRONT LUNGES
-REST AS NEEDED B/T SETS
PUSH+PULL WORKOUT
3 SETS
AMRAP X 4 MINUTES
15 SINGLE ARM DB PUSH PRESS (L)
15 SINGLE ARM DB PUSH PRESS (R)
10 SINGLE ARM UP-DOWNS (L)
10 SINGLE ARM UP-DOWNS (R)
MAX SINGLE DB LUNGES IN REMAINING TIME
-REST 1:00 B/T SETS
CROSSFIT KIDS
Contest Day!!
Min. Squats
Min. Sit ups
Min. Lunges
Min. Push ups
Min. Step Ups
Min. Burpees
Max Wall sit
Max Plank
Teens – 2x : see if you can beat your own scores! Post your scores and tag us!