Endurance:  1 mile run OR 1000m Run

Warm Up:  KB Drills/20 of each

• 2 arm swing
• 1 arm swing (r/l)
• Snatch (r/l)
• Clean (r/l)
• Goblet Squat
• Thrusters

Phase I: Stamina

• 50 Sand Bag Weighted Step Ups 50# Bag

Phase II:  Working Capacity  5 rounds

• Power Clean 10
• Pull ups 10
• GHD or Situps 20

Phase III:  Durability

• Run 1 mile or Row 1000m

Stretch, hydrate and refuel!!  Try some Post Recovery from Advocare—see the website for NEW supplement line.

Endurance:  Run 1 mile or Row 1000m

Warm Up:  5 pull ups (no bands-jumping; chin over bar); 10 push ups; 20 squats for 10 minutes.  Complete as many rounds as possible.

Strength/Stamina:  5 rounds

• 5 Dumb bell manmakers = deadlift/pushup/row right/row left/clean/thruster
• 20 Waiters walks steps (weight overhead w dumb bells)
• 20 BPK = Burpee then do a pull up, then a knee to elbow

Core & Durability:  3 rounds

• 20 Weighted Sit ups
• 20 Wall Squats
• 20 OH Wall Squats

KIDS CROSSFIT:

Dynamic warm up in the gym

• -hand to toes
• -high knees
• -butt kickers
• -skipping
• -side cross overs
• -side lunge (high, medium, low)
• forward lunge
• -bear crawl
• 3 champion runs

 Skill:

Front squat with body bar to thruster
Burpee

 WOD:  4 rounds for stars!

• 10 Front squat to thruster
• 10 Burpee
• 10 Box Jumps (low box)
• 10 Sit ups

 Stretch