Buttercups:

Warm up:

10 Jumping Jacks=> run thru cones 15m=> 10 sit ups

Skill Work:

Monkey Hangs

WOD:

AMRAP 5:00

5 Air Squats

5 Jump to Support

5 Burpees

GAME

 

Jr. Varsity:

Warm up:

2x

run 100m= 5 walking sampson stretch=> 5 walking lunges backwards= 5 slow air squats

Skill Work:

Kip Swings

WOD:

5 RFT:

shuttle run 25m

4 Burpee KB hops

8 KB SDHP

GAME