24 October 2013

Now, that's what I call a "game face"

1RM Push Press

Matt @ 30lb

Gracie @ 60lb

JUNIORS

Warm-Up:
Roll Your Fate for 5 minutes
1- Burpees (5)
2- Squats (10)
3- Sit-Ups (15)
4- Tuck Jumps (10)
5- Sit-Ups (15)
6- Forward Rolls (3)

Focus:
Push Press

WOD:
Run 100m 
15 DB Push Press
Run 100m
15 Front Squats with DB
Run 100m
15 Tuck Jumps

Game:
CF Kids Limbo


TEENS

Warm-Up:
Agility Drill
50m Sprint
5 Around-the-Worlds (each leg)

Focus:
Front Squat + Push Press = Thruster

WOD:
15-12-9
Thruster
Pull-Ups
Burpees