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
warm up:
row 400m
then as a group:
5 slow air squats (hold at bottom for 2 sec)=> 10 grasshoppers=> 1:00 arm circles
then
Beck’s Burpee Relay Races
skill:
wall balls
WOD:
AMRAP in 6:00
row 200m
5 wall balls
8 ab~mat sit ups
GAME & Healthy Snack
warm up:
200m MB overhead pass centipede run
10 burpees
10m crab walk relay race x2
skill:
hang squat clean
WOD:
AMRAP in 6:00
5 front squats (5#-10# dbs or MBs)
5 box step ups (5#-10# dbs)
Game & Healthy Snack