Workouts


CrossFit Kids Skill Day: Wednesday, November 26, 2014

Take your dog for a walk if you have one. If not, jog around the block. When you get home, read for 30 minutes. Then write a 3-sentence summary of what you read.
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Teen: Tuesday, November 25, 2014

Teen Warm-Up: 3x or 5:00 Handstand walk or bear crawl => 5 inchworm push-ups => 10 one-legged forward-backward hops, each leg => 10 squats => 30 seconds in bottom of the squat => 50-meter high knees => 50-meter pocket kickers Skill: Back squat; focus on setting and h
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Preteen: Tuesday, November 25, 2014

Preteen Warm-Up: 3x or 5:00 Handstand walk or bear crawl => 5 inchworm push-ups => 5 one-legged forward-backward hops, each leg => 10 squats => 10-15 seconds in bottom of the squat => 50-meter high knees => 50-meter pocket kickers Skill: Back squat – focus on proper
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Elementary: Tuesday, November 25, 2014

Elementary   Warm-Up: 3:00 Bring Sally Up w/Air Squat Focus: Squat – focus on knees out and pockets below tops of knees WOD: 6:00-8:00 AMRAP 10 squats 100-meter skip Game: 5:00-10:00 Leapfrog relay races
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Weekly Cognitive WOD: 11/10/14-11/16/14

Math: Adding, Subtracting, Multiplying or Dividing Numbers Warm-Up: Inchworm Relay Focus: Wall ball shots – focus on proper shot technique versus basketball shot technique WOD: Partner workout – 6:00 AMRAP Partner A – 10 wall ball shots, 4#-10# Partner B – plank hold Switch after Part
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