3.27.2014

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”