WOD - Wednesday, 7.1.2015

CrossFit Kids was off to an awesome start this weekend.  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
Run 400m
5 Inch Worms + Push Up
5 Cossacks each
5 Squat Thoracic Rotations
1 minute wrist stretch
10 Single Arm KB Strict Press (each arm)


Self Warm Up: 3x3 Clean Pull Unders (empty bar/light weight)
                        3x1 Hang Power Clean+1 Hang Squat Clean with 5 sec. negative to hang position increasing in weight

Guided Warm Up: 10 Hang Clean Pulls
                              10 Hang Power Cleans
                              10 Front Squats
                                5 Hang Squat Cleans with 5 ssecond negative to hang position
                                5 Hang Squat Cleans

STRENGTH
5x3 Hang Squat Cleans
60-65-70-70% or or higher for last 2 sets  Goal is no misses.

WOD (For time)
Run 200m
40 Wall Balls (20/14)
20 Power Cleans (155/105)
10 Handstand Push Ups
Run 400m
10 Handstand Push Ups
20 Power Cleans
40 Wall Balls
Run 200m

Accessory:

3x10 Lateral Step Ups (as high as possible)
3x30 second Pull Up Bar Bottom Hang

FITNESS
WARMUP

400m run - 10 arm circles forward/backward/across the chest, 10 toe touch, 10 boot straps, 10 walking samson stretch (hold each leg for 3 seconds)

3 rounds of 12 burpees and 60m double arm KB carry

50-40-30-20-10 Double unders and situps- EMOM 3 burpees