Tuesday August 9th, 2011

Hope all the kids had a great first day back at school!!!

 
 
 
 
 
 
 
 
 
 
 
 
KIDS
Warm-up:  10 tuck jumps> 25m lunge walk> 20 mountain climbers>10 push ups> 10 sit ups
SKILL:  Tempo squat
WOD:  10 Rock ups burpees
                run 50 m
                5 pull ups
            9 rock up burpees
                run 50 m
                5 pull ups
            8 rock up burpees
                 run 50m
            5 pull ups… etc, until time is called
Game!
 
TEENS
15 tuck jumps>50m lunge walk>20 mountain climbers>15 push ups>15 sit ups    + run 400m
SKILL:  Tempo squat
WOD:  10 Rock up burpee pullups
                  run 100m
             9 Rock up burpee pullups
                  run 100m
             8 Rock up burpee pullups
                  run 100m…… etc, until time is called 
SKILL: Dip-shrug
STRETCH: Banded Hamstring/psoas/calve
STUDY!

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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