Tuesday, 22 August

CrossFit Kids: 

Warm up:

4 Station Relay: Set up four cones in a diamond pattern.  Divide class into four groups and line them up behind each of the four cones.  The first player in line at cones 1 and 3 start with a baton.  On “Go”, players holding the baton run and hand off to the the player at the next cone before going to the end of that line.  The batons and players advance around the cones until one baton catches the other or time is called.  You can vary methods of traveling between cones (skip, bear crawl, backpedal, etc).  With a smaller group, you can divide the class in half at cones 1 and 3 and have them run past cones 2 and 4 on their way to the other side.

Skill work:

Seated Good Morning: Athlete starts seated on a high box.  With hands behind head, work on making an “angry gorilla back” and then bending at the hip to approximate a Good Morning.  Try with hips held just above the box and then with hands hanging down as in a deadlift.

WOD:

In teams of 3-4, complete the following relay style.

Team member at the front of the line runs 10 yds -> 5 Deadlifts -> Backpedal back to line.

Team members waiting must wait in the plank position. (Alternate to Stinkbug, Crab, T-plank, etc as needed)

Game!