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)