warm up:

2:00 power ball

3x

agility ladder => 20 jumping jacks => 5 superman to banana

skill:

“monkey bar hangs”

rope climbing

WOD:

AMRAP:

20 jump rope (single unders)

10 sit ups

5 OHS (pvc or unloaded)

Game & Healthy Snack

warm up:

row 5:00 min

2x

bear crawl => 5 slow squats => 10 dot drills

skill:

pull ups (progressions)

handstand holds (partner/ wall)

WOD:

4 rounds for time:

10 grasshoppers

run 200m

*cash out => hold plank for ____?

Game & Healthy Snack

warm up:

1:00 min jump rope

3:00 min dynamic stretches (as a group)

Beck Burpee Relay

skill:

climb the rope

WOD:

CrossFit Baseball

home plate:  forward roll or cartwheel

1st base: 5 air squats

2nd base:  5 wall balls (4#)

3rd base: 5 box jumps

* Team A versus Team B ~ winner will be the team with the most rounds completed in amount of time given!

warm up:

2:00 min

Group Stretches

tabata fun: (20 sec on/ 10 sec off)

hula hoop

jump rope

skill:

db press

db bench press

WOD:

CFOIB Kid’s Baseball

Game & Healthy Snack

warm up:

2:00 of dynamic group stretching

(zombie walks, heel walks, toe walks, grapevine, switch lunges)

400m group run

skill:

jump rope

climb rope

WOD:

AMRAP 8 min

team shuttle

shuttle 1:  3 burpees

shuttle 2:  6 box jumps

shuttle 3:  9 veggie crunches

shuttle 4:  12 jumping jacks

warm up:

3

2x obstacle course

skill:

wall balls

WOD:

“catch the frisbee”

game & snacks