WARM-UP:
Try this warm-up routine (from CrossFitKids.com)
3 rounds or 5:00 (whichever comes first)
10 PVC pass-throughs
10' Handstand Walk
50' Bear Crawl
10 Air Squats
10 One-legged side-to-side hops, each leg
10' Speed ladder, Sideways Shuffle (link)*
10 Dot Drills (link)
10 Broad Jumps
100-meter Run
*If you don't have a ladder, draw lines with sidewalk chalk or something similar.
HEAVY:
See sidebar
CONDITIONING:
Every Minute On the Minute; 7 Minutes
1 Dumbbell Turkish Get-Up - go heavy, add weight for each rep.
INTENSITY:
AMRAP - 12 Minutes
5 HSPU
10 Wall-Balls (20/14)
20 Sit-Ups
RESET:
50' Alligator Walk
20 Hollow Rocks
50' Walking Lunge
20 High Kicks (10 each leg)
50' Crab Walk
