TUESDAY
WARM-UP
:45 SEC JOG
:45 HIGH KNEES
:45 QUICK FEET
:45 SPRAWLS/ SQUAT THRUSTS
:45 GOOD MORNINGS
:45 SQUATS
:45 WALK OUTS TO COBRA
:45 HR PUSH-UPS
:45 OH TRICEP STRETCHES
:45 LOW PLANK HOLD
:45 SCAP PUSH-UPS
:45 SPIDER MAN STRETCHES
:45 DOWNWARD PEDALING FEET
RESISTANCE
3 ROUNDS
12 TRICEP DIPS
12 BENCH CHAIR PUSH-UPS
12 SKULL CRUSHERS
WORKOUT
8 MIN AMRAP
EMOM 6 SQUAT JUMPS
10 S/A DEVILS PRESS TO A WEIGHTED STEP UP(please explain)
20 S/A DB PUSH PRESS
90 SEC REST
8 MIN AMRAP
EMOM 6 JUMPING JACKS
10 S/A RENEGADE ROWS WITH PUSH-UP
20 WEIGHTED V-UPS
90 SEC REST
8 MIN AMRAP
EMOM 6 TUCKUPS
10 LEG RAISES WITH A WINDSHIELD WIPER
20 WEIGHTED BUTTERFLY SIT-UPS
90 SEC REST
8 MIN AMRAP
EMOM 6 SPLIT JUMPS
10 GOBLET SQUATS
20 BULGARIAN SPLIT SQUATS
CROSSFIT KIDS
Equipment: pair of socks rolled up + empty trash pail or bucket and a partner.
On 3,2,1 Go, Do 10 squats, then shoot the socks into the pail. Then, run to get the socks and run back to throw again, this time step further back. DO 10 squats before each throw. First person to make 10 shots wins!
If you are playing alone: How many shots can you get in 10 mins?