Buttercups:

warm up:

Tabata Fun

Skill:

Air Squat ( set up)

WOD:

AMRAP:

5 Air Squats

run 50m

GAME!

 

Varsity:

Warm up:

Indian Run 400m

Mobility ( 3-5 min)

Skill:

Front Squat

WOD:

3 Rounds For Time:

run 400m

10 Front Squats ( empty bar 15#-45#)

15 ab-mat sit ups

Cash Out:

plank holds

30 sec on 10 sec off x 3

 

Jr. Varsity:

warm up:

Indian Run 400m

Agility Ladder & Mobility

Skill:

Font Squat ( Bottom)

WOD:

AMRAP:

run 75m

6 Front Squats ( empty bar 15#)

12 ab mat sit ups

Cash Out:

3 Cartwheels & Game