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WARM-UP
Two sets of:
60 seconds of jog in place
30 seconds of Russian Baby Makers
60 second Prone Plank Hold
30 second Right Arm Shoulder Circles
30 seconds of Left Arm Shoulder Circles
60 second Squat + Walk
30 second Static Squat Hold
OPEN 1
10-min. AMRAP:
10 air squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
DB/KB/Odd Object of Choice
Rest 4:00
CORE + Pump
3 sets
20 weighted Situps
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
30 seconds of Hollow Hold
20 S/A Curls (object/DB/KB)
12 Tempo Weighted Hip Thrusts 3 down.3 pause
Mobility:
3:00 child’s pose
CROSSFIT PRETEENS/TEENS
Warm Up: Tabata – inchworms, scapula push ups
Skill – Alternating “Dumbell” snatches (water bottle, can)/Pike Push Ups (pillow)
EMOM – 6 min
O - 12 DB snatches
E - 6 – 10 Pike Push Ups
Annie
Teens: 50-40-30-20-10
Single Unders/Penguin Hops
Sit Ups
Kids: 25-20-15-10-5
Penguin Hops/Lateral Hops
Sit Ups