2.3.2014

Monday

Turbo Tots

Focus/Skill – Sumo High Pull

Warm Up – 10 Sit Ups, 10 Push Ups, 10 Rows w/3# weights

WOD – 3 Rounds – Run 1 Cone Lap, 10 Sumo High Pulls, 10 Air Squats

Game- Duck, Duck Goose

Mighty Mites

Warm Up – 2 Rounds – 10 Sit Ups, 10 Hand Release Push Ups, 10 Rows w/3# weights

Focus/Skill – Sumo High Pull, Pistols

WOD – 7 Min AMRAP – 10 Burpees, 10 Sumo High Pulls, 10 Air Squats

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – CrossFit Official Warm Up – 3 rounds of 10 reps:

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with pvc
Sit-up
Back-extension
Pull-up
Dip

Strength – Shoulder Press  5@ 40%  5@50% 3@60% 3@70%  3@80%  Max Rep @ 90%

WOD – 3 Rounds  400 M Run, 20 Sumo High Pull  20 Pistols (alternating)