warm up:
Indian Run 400m
skill work:
Running Drills
*shuttle
*partner lean with band
WOD:
4 RFT:
Run 100m
10 hurdle hops
5 wall walks
GAME: Coach’s Choice
warm up:
“dynamic group warm up”
skill work:
squats (how low can we go?)
WOD:
A.)
Beck’s Burpee Relay
B.)
3 RFT:
30 single unders
10 push press
GAME: “Farmers & Lumber Jacks”
warm up:
AMRAP in 5:00
row 100m
5 air squats
5 grasshoppers
skill work:
run drills
1:00 agility drills
rest 1:00
1:00 sprint drills
*repeat 3x
For Time:
run 1 mile
After Party
25 sit ups
warm up:
row Fishy Game 4:00
skill work:
agility ladder
“See the mat & do the work”
Teams ( 2 teams A and B)
1 athlete bear crawls, crab walks, or broad jumps 25m and picks a “mat”. Then the athlete runs back to team and on bottom of the mat is a post it with a type of movement (ex. 5 burpees, 8 ab mat sit ups) that the whole team must complete before the next athlete takes off to retrieve the next mat. When the coach yells time the team with the most mats WINS!
After Party
10 Partner Hops
warm up:
6 walking Sampsons=> 15m high butt kicks=> 6 walking lunges backwards=> 15m high knees
then counting down 5:00min AMRAP:
25 jumping jacks
5 HR push ups
run 100m
jumping rope
AMRAP…..(tell ya when to stop)
jump rope run 15m
5 20# wall ball squat and roll over shoulder
30 su’s
Game & snack
warm up:
3x:
bear crawl 15= row 100m
cartwheels
CFOIB baseball!!!
Warm Up:
AMRAP in 3:00
10 Jumping Jacks
5 Burpees
Skill Work:
Jumping with full hip extension
For Time:
25m Tire Flip (flip the tire, jump in/out the tire, run around the tire)
15 sit ups
10 push ups
Cash Out:
read 5 pages or MORE in your choice of a chapter book!
Warm Up:
3x
u formation bear crawls=> agility ladder (icky shuffle)=> 10 jumping pull ups
Skill:
Jumping
AMRAP: (coaches choice)
Shuttle run 15m
10 mat jumps
Shuttle run 15m
10 mat jumps (backward)
Cash Out:
25 sit ups
Hey CrossFit Kids!
I hope your summer was a blast and that you’re ready to start the school year fresh! We wanted to let you know that our CrossFit Kids classes will be on break from now until September 9th. We hope to see you back at the box once we all get settled into our new fall routines!
FYI: With the new school start & dismissal times, we’ve decided to make things a bit easier on the parents this fall and group our kids classes by pre-k, elementary, and junior high school ages. Please check out our fall line-up of CrossFit Kid’s classes and be sure to add it to your after school schedule!
Train Hard. Play Hard.
Coaches K & Kerri