8/13/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

4 ROUNDS

A- 10 GLUTE HAM RAISES

B- 20 FT HS WALK

8/13/15 (No Measure)

2 broad jumps+1 vert jump X 3

10 clean rack deliveries

10 FS

5 hang cleans

A: Hang Clean (15 ROUNDS EVERY 45 SEC 1 FULL CLEAN GAUNTLET)

B: Metcon (3 Rounds for reps)

3 X 2 MIN AMRAP SPRINT

20 JUMPING LUNGES

10 PUSH UPS

5 CLEAN AND JERKS

REST 2 MIN

Core

FOR 10 MIN PLANK WARS

This game is a fantastic way to practice holding the plank in a dynamic fashion. Two kids face each other holding the plank position. To start they reach out and clap their right hands, then left, then right again and begin. The object is to force your opponent to touch the ground with any body part other than their feet or hands. When this happens a player has been “dropped” and one point is scored. The two players restart immediately after one has been dropped. They do not need to clap hands before starting again. The goal is to score as many points as possible in 30 seconds. Contact may only be made with the hands and the opponent may only be touched on the elbow, forearm, wrist and hands. Players may move forward, back and side to side but they must maintain an active plank position. After a round of 30 second is complete have the kids find a new partner and go again.

Mobility

Gut smash on nova

Couch stretch

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