Friday 7.6.18 XFit Kids

Box Brief:
July 4th Holiday Hours
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Warm-up

10 inchworms
20 lunges
30 squats
40 sec wall sit
50 mountain climbers
60 jumping jacks
50 mountain climbers
40 sec wall sit
30 squats
20 lunges
10 inchworms

Skill

Rope climbs
Practice the j hook
Practice getting the first grip on the rope

Strength

Back Squat 5×5
Bench press 5×5
Deadlift 5×5
Heavier than previous- work up to a moderate weight at 3×1, then do all sets at same weight

Metcon

8 AMRAP
10 DB cleans
10 DB push press
10 pull ups- banded and challenging
Rest 1 minute,
8 AMRAP
10 kb deadlifts- heavy
10 kb swings
10 burpees

 

By | 2018-06-26T17:36:14-04:00 July 5th, 2018|CrossFit Kids|Comments Off on Friday 7.6.18 XFit Kids