WOD - Monday, 6.8.2015

CrossFit Kids Sunday Sessions are continuing during the summer.  The 4-7 grade group will meet 5:15 -6:00pm June 14, and 28; July 12, 19, and 26; and Aug 2.  Other students are welcome to join the current group.   Pick up the registration form at the front desk!

In addition there is a sign up sheet at the front desk for PreK - grade 3.  Coach Molly is looking to add classes for the younger crew 3:15 - 4:00 and/or 4:15 - 5:00 on the same dates as above.  Feel free to call her at  516-850-5628.

CROSSFIT

WARMUP
Run 200m
10 Lateral Leg Swings (each leg)
10 Forward Leg Swings (each leg)
5 Inch Worms
5 Bull Dogs

With an empty bar:
2 sets:
10 Goodmornings
10 Jumping Squats

STRENGTH
In 20 minutes, find a 1RM Deficit Deadlift

WOD
AMRAP 15 minutes:
Run 200m
15 Wall Balls (30/20)
10 Power Cleans (185/115)

FITNESS (11AM, 7PM)

WARMUP
Partner Planking- partner 1 holds a front plank partner 2 runs 200m- switch, partner 1 holds Lside plank partner 2 runs 200m- switch, partner 1 holds R-side plank, switch

10x walking samson stretch, 10x kossacks, 5x inchworm3 rounds of... 10 beat swings, 10 pull ups, 10 hollow rocks, 200m run

WOD
12 min AMRAP 8-8 KB snatches, 8 toes to bar, 16 sit ups (with a plate)
CASH OUT
800m run for time