Endurance: Run 1 mile or Row 1000m

“Frontal Assault”

Warm Up:  30-20-10

• Double Unders/Handstand Pushups

Strength:

• Working RM Front Squat

Stamina:  5 rounds

• 2 RM Front Squat
• 10 Ankles to Bar
• 6 x 25y shuttle runs

Working Capacity:  10 rounds

• 20 KB Swings 55#
• 10 Pull ups
• Run 200m

Durability:

• 50 Situps
• 50 Flutterkicks
• 10 Back Extensions

KIDS CROSSFIT:

Dynamic Warmup

Skills:  Rowing/pullups/front squat

WOD:  3 rounds

• Run 3 champion runs
• 10 pullups
• 10 pushups
• 10 front squats

Treats and Pacman tag:)

 

Endurance:  1 mile run or 1000m row

Kettle Bell Strength & Conditioning Day
“EDT”

Warm Up:  Dynamic – synovial fluid

30 sec/10 rounds each/ 6 reps

• Swing
• H2H Swing
• Burpee Clean
• Thruster
• Slasher Halo

Core:  3 rounds

• Wall Squats 20
• OH Wall Squats 20
• Windmills (r/l) 10

Endurance: 1 mile run or 1000m Row

WOD:

Phase I:

• 50 Pull Ups
• 50 Weighted Situps with 35# plate
• 50 OH Squats

1000m Row

Phase II:  3 rounds

• 20 GHD
• Hip Mobility
• 20 Back Extensions