3.11.2014

Tuesday

Mighty Mites

Warm Up – CrossFit Mini Warm Up 3 Rounds 10 Each:

Overhead Squat  With PVC Pipe

Sit-Ups

Pull Ups

Dips

Focus/Skill- Handstand Push Ups

WOD – 6 Min AMRAP

5 HSPU

10 Air Squat

15 Jumping Jacks

Game – Dodgeball

Top Dawgs

Warm Up:

CrossFit Official Warm Up

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC Pipe
Sit-up
Back-extension
Pull-up
Dip

Strength:

Front Squat Technique to Load

Conditioning:

6 Rounds for Time

200 Meter Run

5 Burpees

10 Jumping Lunges

15 Kettle Bell Swings 53/35