warm up:

row 300m

group dynamic stretching

skill:

deadlifts

WOD:

10,9,8,7,6,5,4,3,2,1

broad jumps

deadlifts

Game & Healthy Snacks

warm up:

Obstacle Course Style

then….

shuttle run relay races x3

skill:

flip those tires

WOD:

CrossFit Baseball

*divide group into Teams A & B

home:  row 250m

1st:  6 burpees

2nd:  9 KB deadlifts

3rd:  12 hollow rocks

*complete above stations in AMRAP form and team with most rounds WINS!

GAME & Healthy Snack

warm up:

Tabata mix of:

box step ups

hollow rocks

skill:

flip tires

WOD:

AMRAP in 8:00

5 DB cleans

5 Push Press (with same db’s)

row 200m

GAME & Healthy Snack

warm up:

3:00 min of

farmers vs lumberjacks

then

3x

roving planks over cones=> 30 sec down dog=> 10 slow squats=>

skill:

plank holds – focus T plank holds

WOD:

divide in groups of 2

4 rounds

2:00 minute intervals of

burpee box jump overs ( use small box or hurdles)

keep dodge ball up in the air

GAME ( Tug of War) & HEALTHY SNACK

warm up:

3x or 3-5:00min

shuttle run relay races

then…

10 slow air squats=> 1:00 min arm circles=> 10 superman to banana hold=> scorpion stretch both sides and hold 35 sec

skill work:

“monkey hangs”

how long can you hang on the bar?

WOD:

Tabata Fun of:

hula hoop

single unders

sit ups

jumping jacks

Game & Healthy Snack