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WARM-UP
2 ROUNDS
:30 SEC JOG
:30 SEC SEAL JACKS
10 AIR SQUATS
10 INCH WORMS INTO COBRA
5 EACH DIRECTION HIP ROTATIONS WITH FOREARM AND WRIST STRETCH
:30 SEC PLANK HOLD
OH TRICEP STRETCH 5 EACH ARM
RESISTANCE
3 X
15 SKULL CRUSHERS
20 HAMMER CURLS (10 EACH ARM)
15 PULL-OVERS WITH V-UP
WOD
90 SEC. REST BETWEEN AMRAPS
*EMOM 3 SQUAT THRUSTS - PICK -UP WHERE YOU LEAVE OFF *
6 MIN AMRAP
6 RENEGADE ROWS (3 EACH ARM)
10 TUCK-UPS (WEIGHTED OPTIONAL)
6 MIN AMRAP
6 PLANK TO PUSH-UP
10 S/A HANG SQUAT CLEANS (5 EACH ARM)
6 MIN AMRAP
6 WEIGHTED STRAIGHT LEG SIT-UPS
10 S/A KB/DB SWINGS (COMPLETE 5 SIDE)
CROSSFIT KIDS
Deck of Cards Workout: the number on the card is the number of reps
Spades – Inch Worms
Hearts – Jumping Jacks
Diamonds – Burpees
Clubs – Backpack Presses
*grab a partner and have some fun