Monday, April 27, 2020

Warm Up
40 Mt. Climbers
40 High Knees
40 Butt Kicks
Then 30, 30, 30, 20, 20, 20, 10, 10, 10
Metcon
“The Big Nasty”
AMRAP in 30 Minutes
200m Run
20 Box Step Ups (24/20”)
20 Lunges Steps (stationary or walking)
100m Run
10 Broad Jumps (if you don’t have the space you can broad jump then turn and jump back same way)
10 Push Ups
200m Run
10 Burpees
20 Box Tricep Dips
Accessory Work
3 Rounds of
15-20 Bicep Curls (could be single arm or both at same time. Be creative with weight or use bands, DB, KB, a plate, etc.)
15-20 Bent Over Rows
Max Effort HS Hold
Max Effort Wall Sit
Stretch Sesh!
https://www.youtube.com/watch?v=qULTwquOuT4
Crossfit Kids
“The Little Nasty”
AMRAP 20 Minutes (can reduce time and reps for younger ones)
200m Run
20 Box Step Ups (24/20”)
20 Lunges Steps (stationary or walking)
100m Run
10 Broad Jumps (if you don’t have the space you can broad jump then turn and jump back same way)
10 Push Ups
200m Run
10 Burpees
20 Box Tricep Dips