WARM-UP
1:00 MIN JOG
1:00 MIN BUTT KICKS
1:00 MIN REVERSE LUNGES
1:00 MIN AIR SQUATS
1:00 MIN INCH WORMS
:30 SEC. HIGH PLANK HOLD
:30 SHOULDER TAPS
:30 SEC SL RIGHT GLUTE BRIDGE HOLD
:30 SEC. SL LEFT GLUTE BRIDGE HOLD
1:00 SIT-UPS
RESISTANCE
10 WEIGHTED BULGARIAN SPLIT SQUATS WITH 2 PULSES (R)
10 WEIGHTED BULGARIAN SPLIT SQUATS WITH 2 PULES (L)
10 DEFICIT PUSH-UPS (R)
10 DEFICIT PUSH-UPS (L)
10 GOBLET SIDE LUNGE TO CURTSY (R)
10 GOBLET SIDE LUNGE TO CURTSY (L)
CONDITIONING
TABATA #1
JUMP SQUATS
40 SEC. REST
TABATA #2
LEG RAISE WITH REVERSE CRUNCH
40 SEC. REST
TABATA #3
SQUAT THRUSTS
40 SEC. REST
TABATA #4
TRICEP DIPS
40 SEC. REST
TABATA# 5
HOLLOW ROCKS
40 SEC. REST
TABATA# 6
DB THRUSTERS
3 MIN MAX PLANK HOLD - YOU BREAK PLANK YOU DO WALL WALKS
CROSSFIT KIDS
Warm Up – 5 min Jog or jump rope
WOD – 3 Mixed Tabata:
(8 rounds X :20 work/ :10 rest)
Tabata 1. mountain climbers, sit ups
Tabata 2. Burpees, Push Press
Tabata 3. Jump squats, plank