Warm Up:
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
CrossFit & Thoroughbred Youth Athletics 2010
WOD:
Complete 4 Rounds each group
Group #1:
Small red sled push with 45 lbs. – 90 lbs. down & back
Jump Rope 50 reps
Group #2:
Row 700 m.
50 Mountain Climbers each leg
Group #3:
Farmers Carry to back of Stevie Tomato’s Sports Page & Back
50 Weighted Sit Ups
RidgeWOD:
Strength: Work to 1RM Bench Press
Stamina: 5 Rounds (NOT for time)
3x Bench Press @ 95% 1RM
15x Bench Press @ 135#
4x Sprint Starts
WOD: 4 Rounds for Time
3 Rounds of "Cindy"
Row 250m.
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