THURSDAY 5/7/2020

julia
Thursday, May 7, 2020 - 00:33


WARM-UP

1 round:

:30 jumping jacks

:30 easy Half Burpees

:30 Plank Hold

:30 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

 

RESISTANCE

3x

A1. :20 HS hold or Pike Hold/ :20 Tempo Dips (5down.10Hold.5Up)

-superset

A2. Single leg single arm cross body straight 

legged deadlift x 8 reps each side 

 

CONDITIONING

B. 4x :40/:20

rotation stations

Mountain climbers

DB / KB single arm thrusters (at :20 switch arms)

Weighted sit-ups

Alt arm DB clean

Lateral side hurdles or Lateral Line Hops

Rest :30 between rds 

 

MOBILITY 

2 sets each leg  :30 Isometric couch stretch

 

CROSSFIT KIDS 

Warm Up:

:30 jog in place

:30 jumping jacks

:30 air squats

 

3 Rounds Kids

5 Rounds Teens

 

:30 Plank partner hop overs

:30 Squat Jump Twist High Five

:30 Sit Ups High Five

:30 syncro burpees

1 min Partner Leg Raises (:30 each)