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WARM-UP
2m Tabata. Half Burpees
2m Tabata - Seal Jacks
Then
2x:
:20 Bottom of Squat hold (focus on stretching ankles/pulling chestup) into
:20 Low Dragon (focus on stretch calves)
10/10 Bird Dog Reach Throughs w/ rotation
5/5 windmills (holding KB/DB/Odd object)
5 Sun Salutations
RESISTANCE
3x
3 TGU e/s
20 Bench/Chair Dips
*Get creative with what objects you use!
CONDITIONING
Every 4 min x 5
Using a heavy Weighted Bookbag, DB/KB, Vest
30 step ups
18 Burpees over the Bag/DB/KB
* aim to have about a 1:15-@1:30 rest
*if you have a bar do back rack step ups and burpees over the bar
Accessory:
3x
10 Shoulder T w/ 5 sec pause
8/8/8 calf raises (toes pointed/toes touching heels out/heels touching toes out)
CROSSFIT KIDS
Buy In:
Kids – 1 min max effort burpees
Teens – 2 min max effort burpees
10-1 Air Squats
1-10 Plank Ups
Cash Out:
Kids - 400 m run (1 x around the block)
Teens - 800 m run (2x around the block)