Saturday 16th July 2011

CrossFit 3D Teens:

Warm up:
CrossFit Baseball

Focus:
Handstand holds

WOD:
“Max reps challenge!”
How many reps, without stopping, can you do of the following?…
Pull ups
Press ups
Sit ups
Squats
Skips
Double unders

Game:
Write down as many sources of protein as you can in 5 minutes. If you get over 15, you get to choose your focus work for next week!

CrossFit 3D Kids:

Warm up:
Musical squats

Focus:
Thruster

WOD:
5 wall ball
Run and jump off boxes onto crash mat
5 super slow squats
Run and swing on rings
5 press to the sky
100m run

Game:
Duck duck goose