WARM-UP
:30 JOG
:30 HIGH KNEES
:30 QUICK FEET (RIGHT LEFT DOWN COACH CHOICE)
:30 FRONT LUNGES
:30 GROINERS
:30 PLANK TO PUSH-UPS (UP DOWNS)
:30 SEC SHOULDER CIRCLES
:30 SQUAT TO CALF RAISES
:30 ALT. DEATH MARCHES
CONDITIONING
5 ROUNDS FOR TIME (12 MIN TIME CAP)
12 S/A HANG POWER CLEAN AND JERKS (6 EACH ARM)
24 FRONT RACK REVERSE LUNGES (12 EACH LEG)
100 JUMP ROPES
1 MIN REST
5 ROUNDS FOR TIME (12 MIN TIME CAP)
12 DB PLANK ROWS ROW WITH PUSH-UP (HALF RENEGADE ROW - 6 EACH ARM)
24 STEP-UPS WITH HOP (12 EACH LEG)
50 JUMPING JACKS
1 MIN REST
CORE
2-3 ROUNDS
:30 PLANK HOLD
:30 MNT CLIMBERS
:30 SHOULDER TAPS
:30 REST
CROSSFIT KIDS
Agility Ladder Workout (make your own 5 sheets of paper folded hot dog style)
4 ROUNDS
:30 2 foot forward hops
:30 left foot hops
:30 right foot hops
:30 lateral 2 foot hops
:30 lateral 2 foot hops in the other direction
:30 roving plank
Rest 1 min.
Challenge: When you are done, roll up the papers and practice tossing the pieces into a target.