Image
TUESDAY
WARM UP
3 ROUNDS
:30 LIGHT JOG
:30 SKIER JUMPS
5 I/Y/T STRETCHES
5 INCH WORMS WITH PUSH-UP
5 KANG SQUATS
5 SCORPIONS
:30 HIGH PLANK HOLD
RESISTANCE
3 RNDS
20 S/A REVERSE FLIES (10 EACH ARM)
20 S/A REVERSE LUNGE WITH DB CURLS LAST REP HALFWAY HOLD PULSE FOR 10 (10 EACH ARM)
20 S/A BENT OVER ROWS (10 EACH ARM)
CONDITIONING
EVERY 2 MINS - 5 RNDS
8 S/A ½ MANMAKERS ( 4 EACH ARM) (right -row , pu, right c & j)
16 SEAL JACKS
1 MIN REST
EVERY 2 MINS - 5 RNDS
8 WEIGHTED V-UP PULL-OVERS
16 S/A DB/KB SWINGS
CROSSFIT KIDS
WOD – 5 rounds
100 m sprint or :30 jog in place
10 push ups/HR push ups
100 m sprint or :30 jog in place
10 burpees (teens)/ 5 burpees (kids)
Rest :30