TUESDAY, MARCH 24TH

WARM-UP

3 x

25 JUMPING JACKS 

10 GOOD MORNINGS 

5 INCHWORMS 

10 CURTSIES 

10 COSSACK SQUAT

10 AIR SQUATS  

 

RESISTANCE

10 MIN EMOM:

1. 8 TEMPO SQUATS

3sec down/2 sec pause @bottom

*focus on knees out chest up

2. 3-5 Tempo Pushups @31x1 + 3-5 fast pushups

               *3 second down+1 sec pause

 

WOD

4 ROUNDS REST 1 MIN HALFWAY THROUGH, ONCE YOU HAVE GONE THROUGH THE 7 MOVEMENTS TWICE. 

45 SEC ON 15 SEC REST AND ROTATE 

1. FORWARD LUNGE TO LATERAL LUNGE -RIGHT SIDE 
2. FORWARD LUNGE TO LATERAL LUNGE- LEFT SIDE
3. SQUAT THRUSTS
4. DOUBLE LEG BRIDGES HOLD 
5. STAGGERED POSITION PUSH-UPS 
6. SQUATS 
7. DIPS

For those not doing the Zoom class and or you want to make things challenging, do 3 rounds 

CORE 

2 ROUNDS 

:45 LOW PLANK HIP DIPS 

:30 SIDE PLANK DIPS (R)

:30 SIDE PLANK DIPS (L)

 

CROSSFIT KIDS 

Roll a Workout - Grab a partner and a die:

Roll a 1 – 1 wall walk

(bare feet)

Roll a 2 – :20 HS hold

Roll a 3 – 3 tuck jumps and 3 lunge steps (each leg)

Roll a 4 – burpees

Roll a 5 – push ups

Roll a 6 – back pack angry gorillas (put some books in the back pack so it has some weight)