Monday 11.12.18 CrossFit
Monday 11.12.18 & Tuesday 11.13.18 Preteens & Teens
Warm-up Minute 1- 2 burpees plus 2 squats Minute 2- 4 burpees plus 4 squats Minute 3- 6 burpees plus 6 squats Keep adding reps by 2 until they get to 14 and 14. Then they are done. Lift Front Squat 2×2 10×1 Metcon 5 rounds 5 DB seated presses- challenging weight 2 wall walks […]
Sunday 11.11.18 CrossFit
Saturday 11.10.18 CrossFit
Friday 11.9.18 CrossFit
Thursday 11.8.18 CrossFit
Thursday 11.8.18 & Friday 11.9.18 XFit Juniors
Warm-up 0-1 high knees 1-2 jumping jacks 2-3 plank hold shoulder taps 3-4 snake ups 4-5 butt kicks 5-6 broad jumps 6-7 bunny hops 7-8 lateral hops Skill pull up practice Metcon Every 2 minutes for 4 rounds 200 m run and 12 burpees
Wednesday 11.7.18 CrossFit
Wednesday 11.7.18 & Thursday 11.8.18 Preteens & Teens
Warm-up Coach choice Skill rope climbs Metcon 6 rounds 1 rope climb 100 meter run 10 alternating DB snatch 10 elevated push ups 1 minute rest
Wednesday 11.7.18 XFit Mini’s
Warm-up Kid Choice Skill Free time- at end of class…. Lift Press Family Metcon 12 AMRAP- at full speed. Rest only during the transition 10 Jumping jacks (at Ardmore- by brick wall) Bear crawl to boxes (at Wayne about 20 feet) 10 box jumps 10 squats on top of boxes 10 mountain climbers 100 m […]