WOD - Tuesday, 6.9.2015

There are just a few spots left for CrossFit Kids Sunday Sessions this 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
Row 250m
20 Band Pull Aparts
10 135 Degree Wall Slides
5 Push Up Position Shoulder Rotations (each side)
10 Strict Toes to BarWOD 1

EMOM for 15 minutes
A-8 Strict Pull Ups
B-12 Single Arm KB Push Press (each arm)
C-12 Single Arm KB High Pulls (each arm)
D-8 Strict Ring Dips
E-Rest

WOD 

EMOM for 9 minutes
A-Row 250/200m
B-AMRAP in 30 seconds Shoulder to Overhead (155/105)
C-Rest

Accessory: 20 PVC Pass Throughs (at sticking point)
3x30m Single Arm Overhead Carry (each arm)

FITNESS (11AM)
400m jog, 10 PVC pass thrus, 10 PVC OHS, 10 PVC thrusters, 5 inch worm + 2 push ups, 5 boot straps

8 min AMRAP 20 KB swings (53/35), 40 Air squats

5 RFT - 40 DU, 20 Wall ball (20/14), 10 pull ups