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Kids CrossFit 10 am
No Open Gym this Saturday
Check Lost and Found you may have forgotten something
WARM UP
Ride or Row for 3
2 Rds
10 Lunges
10 Air Squats
5 Pull Ups
Floater is 50 meters on the erg
Dynamic Stretch
STRENGTH
Front Rack Lunges
8 Reps x 4
2 Sets Front Lunge 2 sets step back lunge
(10)3 GHD or Stick Sit Ups
WOD
For Time:
25 Calories Row
50 Knee Slamball 40/30
50 Slamball
50 Slamball Burpee (Slurpee)
25 Calories Row
Scale this workout by teaming up with 1 or 2 other people in a UGOIGO format.
ICING
A couple more days to finish up the burpees and core reps!
Have an awesome weekend!
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