Tuesday, 8 August

 CrossFit Pre-K:

Skill work:

Angry Gorilla!

Warm up:

Move around the cones and FREEZE!

WOD:

AMRAP in a given amount of time of

5 yds Crab walk

Climb on to a box -> 3 Angry Gorillas -> Jump down

Game!

CrossFit Kids: 

Warm up:

Switch Sides: Divide the group in half and line them up facing each other on opposite sides of the room.  Select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with as many different movements as you can think of.

Skill work:

Heel Balance Drill: Standing with kettlebell at the edge and toes hanging off a plate or rubber square, perform a deadlift.  Try to keep toes off the ground!  Increase the challenge by moving more of the foot off the edge of the plate until it is at the mid foot.

WOD:

With a partner, perform as many rounds as possible within a given amount of time

Partner A: Run 100m
Partner B: Deadlift

When the runner returns, switch places and repeat until time is called.  When ever the trainer calls “Freeze” followed by a movement, perform 3 reps of that movement on the spot before continuing with the AMRAP.

Game!