TUESDAY 4/21/2020

julia
Tuesday, April 21, 2020 - 00:59
SL RDL

WARM-UP

1 round

:45 sec butt kicks

:45 jumping jacks

:45 good mornings

:45 inch worms

:45 bird dogs

:45 high plank hold

:45 Superman

:45 glute bridges

:45 squat thrusts

 

3 ROUNDS 

12 single leg RDLS (r)

12 single leg RDLS (l)

12 weighted incline bridges

 

WOD

4 ROUNDS 

:45 s/a squat cleans

:45 KB/DB SDLHP

:45 push-up to shoulder tap combo

:45 sec rest

 

3 ROUNDS

1:00 single leg v-up tuck up combo

1:00 mountain climber (4 knees) half burpee combo

1:00 min rest

 

2 ROUNDS 

:90 jumprope

:90 rest



1 ROUND

2:00 min max low plank once you break do plank to push ups (up downs)

 

CROSSFIT KIDS 

Warm Up: 3 rounds

:30 jumping jacks

5 inch worms

10 floor facing angels

15 air squats

 

WOD: Kids 8 min AMRAP

Teens 12 min AMRAP

10 thrusters

10 burpees over the stick

10 OH lunges

10 lateral hops over stick

2 laps (around yard, house, building)

 

**Equipment: (bat, hockey stick, broom, mop, basically any stick)

Teens can use  dumbbells for thrusters