WARM-UP
1:00 CARDIO ATHLETES CHOICE
INTO
4 SETS (:20/:10 OFF)*
MOVT 1 – JUMPING JACKS
MOVT 2 – UP-DOWNS
*BOTH MOVEMENTS = 1 SET
PUSH X PULL STRENGTH
EMOM X 15 MINUTES
MIN 1 – 20 DB PUSH PRESS (IF YOU HAVE ONE DB 10 REPS ON EACH ARM)
MIN 2 – 15 DB/KB SUMO DEADLIFT HIGH PULLS
MIN 3 – 10 DB UP-DOWNS
PUSH X PULL WORKOUT
AMRAP X 15 MINUTES
50 DOUBLE UNDERS
12 DB SEESAW ROWS
12 DB FLOOR PRESS ( WITH HIPS IN GLUTE BRIDGE HOLD)
15 GLUTE BRIDGES
FINISHER
3 SETS ON A 10:00 MINUTE RUNNING CLOCK
:30 FOREARM PLANK HOLD
:30 SUPERMAN HOLD
:30 REVERSE HANDSTAND HOLD
CROSSFIT KIDS
Warm up – run up and down the block or around the house or yard.
WOD – 10 min AMRAP
10 air squats
6 broad jumps
6 hand release push ups
Finisher – Jog around the block