Forging the Future of Fitness

3.27.2014

Ashleigh's birthday party 001

Thursday

Mighty Mites

Warm Up – 2 Minutes Jump Rope

2 Minutes Box Jumps

Focus/Skill – Pull Up Progression

5 Pull Ups, rest 1 1/2 minutes

6 Pull Ups, rest 1 1/2 minutes

7 Pull Ups, rest 1 1/2 minutes

8 Pull Ups, rest 1 1/2 minutes

9 Pull Ups, rest 1 1/2 minutes

10 Pull Ups, rest 3 Minutes

Max Pull Ups

WOD  – 10 Min AMRAP

10 Air Squats

10 Push Ups

10 KettleBell Swings (use 3-8# dumbbells if 9# KB is too heavy)

Game – Dodgeball – or Free play on the Rings

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
Dip

Conditioning-

PART 1: “The Break Up”

10min clock:
Min 1-
1 Push Press 115/75
1 Burpee
Min 2-
2 Push Presses 115/75
2 Burpees
Min 3 3 ea. ….Min 10 10 ea.
Rest 4 min
PART 2: “THE MAKEUP”
AMRAP 6min
5 Power Cleans 135/85
10 Pull-ups
100m Run

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