WOD - Tuesday, 6.30.2015

Melissa and Kelly --- photo by superkeith

Melissa and Kelly --- photo by superkeith

CrossFit Kids was off to an awesome start yesterday.  Summer Sundays continue July 12,19,26, and August 2. Space is available for grades 4-9. 5:15-6:00pm. Coach Molly is also putting together a Summer Sunday PreK and kindergarten class 4:15-5:00pm. Please call 516-850-5628 if interested

CROSSFIT
WARMUP
Self Warm Up: 3x5 Snatch Pull Unders with empty bar/lightweight


Guided Warm Up: 10 Hang Snatch Pulls
                              10 Hang Power Snatch
                              10 Snatch Balance
                               5 High Hang Snatch
                              5 Hang Snatch

STRENGTH
4x1 High Hang Snatch+2 Hang Snatch
As heavy as possible maintaing good technique.

High hang=hip
Hang=above knee

WOD
30-20-10

Box Jumps (24/20)
Abmat Sit Ups
KB Swings (70/53)

Accessory:
3x10 GHD Hip Extensions
3x10 Eccentric Dorsi-Flexion Each
3x10 Strict Ring Dips

FITNESS (11AM)

WARMUP
5 min row for calories, 3 rounds of 10 hollow rocks, 10 situps, 10 lemon squeezes.Foot drills,

ENDURANCE
run 1600m

WOD
for time 10 pull up, 20 push ups, 30 wall ball (20/14), 40 KB swings (53/35), 50 situps
(10 min cap)