WARM-UP
:30 JUMPING JACKS
:20 BEAR HOLD
:30 JUMPING JACKS
:20 BEAR HOLD
INTO..
AMRAP x 4 MINUTES
25’ SLOW BEAR CRAWL
25 MOUNTAIN CLIMBERS
25’ SLOW BEAR CRAWL
25 HIGH KNEES
FULL BODY STRENGTH
E2MOM x 14 MINUTES
:45 MOUNTAIN CLIMBERS + 15 DB HANG CLEAN TO PRESS
REST 1:00
FULL BODY WORKOUT
ON A 3:00 RUNNING CLOCK
MAX DEVILS PRESS
*
REST 1:00
EMOM x 12 MINUTES
MIN1 - KB / DB SWINGS
MIN 2 - 20 UP-DOWNS
MIN 3 -3 20 ALT. V-UPS
REST 1:00
ON A 3:00 RUNNING CLOCK
MAX DB DEVILS PRESS
FINISHER
3 SETS
:30 PLANK
:30 SIDE PLANK (R)
:30 SIDE PLANK (L)
:30 PLANK
CROSSFIT KIDS
Warm Up – 3 rounds
:30 duck walk
:30 bear crawl
:30 frog hops
:30 inch worms
WOD – Teens 4 rounds/Kids 2 rounds
1 min – 10 m shuttle run (begin on one line, run to the opposite line and tap it with your hand, run back to the first line, tap it and repeat)
1 min – dips
1 min – power snatch
1 min – sit ups
1 min – movement of choice
1 min rest