Thursday July 14th, 2011

KIDS

Warm up: Â Back to Back shuffle, Handwalks with partners

Skill:Â Â Monkey hangs/Nutrition (What’s a carb?)

WOD: Â 5 min AMRAP Â Box jumps x 6, squat on ball x 6, push ups x 6

Game:Â Â Musical Chairs

TEENS

Warm up: Â Back to back shuffle, handwalks shuttle run

Skill:Â Â Monkey hangs/ 360’s/ Nutrition (What is a carb?)

WOD Â 10 min AMRAP Â Box jumpsx 10, squat on ball with db x10, push up x 10

Skill: Â Front Squat

Stretch

Study

WOD: Back Squat

60% BWÂ Â 3-3-3/100m Row

70% BWÂ Â 3-3-3/100m Run

80% BWÂ Â 3-3-3/100m Row

90% BWÂ Â 3-3-3/100m Run

BWÂ Â Â Â Â Â Â Â Â Â 3-3-3/100m Row

110% BW 2-2-2/100m Run

120% BW 2-2-2/100m Row

130% BW 2-2-2/100m Run

140% BW 1-1-1/100m Row

150% BW 1-1-1/100m Run

1 Rep Back Squat for PR

Finish with 100m Row

CrossFit Solafide