8/26 - 8/31

Welcome to anther fun week of crossfit!

Tuesday

Young (Heroes age 6-11)

Warm up:    burpee fun!

Skill:            push press and squat

WOD:          3 rounds
run

                   5 squat

                   5 push press

Game:         Crossfit tag

Heroes (middle school)

Skill:                    Row technique

WOD:          15 sec of work, 45 sec of rest

 Row

                    Burpess

                    Cone sprint

Thursday

little Heroes (age 3-5)

Warm up:    cartwheel

                   run

                   forward roll

                   run

Skill:                     handstand

WOD:          jump

                   Sit ups

                   burpees

Game:         rope fun

Saturday: 

Young Heroes (age 6-11)

Warm up:    jump rope

Skill:            handstand and handstand push ups

WOD:          10min AMRAP

                   Handstand or handstand push ups

                   Squat

                   Jump rope

Game:         surprise      

Heroes (middle school)

Skill:          Deadlifts   

WOD:                   Dead lift

                              Pull up

Row

Ball slams

TTB

runs