Wednesday, April 9, 2014

IMG_2170
Today’s Workout:
Lift
Front Squat: 5×65%, 5×75%, 5×85%

WOD
Three rounds for time:
Run 400 meters
21 Hang Squat Snatch

L1- choose weight
(RX)L2- 75lbs/45lbs
(RX +)L3- 95lbs/65lbs

FREE CROSSFIT KIDS CLASS TONIGHT AT 5:30PM
KIDS PROGRAMMING:

Focus
Bar play drills (using parallel bars and pull-up bars or substitute)
Monkey hangs (switch hands holding, tap hip, alternate)
360′ (turn in a circle on the bar)
Monkey walks (traverse the bar)

WOD
Divide class into groups of three; rotate when runners are done
1) Run 2 laps around cone track
2) Box jumps
3) Air squats (demand perfect/ “relative perfection” form)
 Game: Four Corners 

 

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