MOBILITY: IT Band Smash and Partner Quad Smash
SKILL/STRENGTH: Deadlift
warm up with low weight 10, then
5x5x3x3x3x3 E2mOM, coaches' cue, to find 3 RM
WOD:
400 m Walking lunges (knee touches ground each time), post time and number of steps.
Crossfit Kids:
SKILL 1: Air Squats- knees out
SKILL 2: Rowing
WOD: "The Mitch"
AMRAP
10 Jumping Jacks
7 Air Squats
5 Frog Jumps
GAME: Ring Around the Rosie
Eyebrawl
Crossfit Kids:
SKILL 1: Air Squats- knees out
SKILL 2: Rowing
WOD: "The Mitch"
AMRAP
10 Jumping Jacks
7 Air Squats
5 Frog Jumps
GAME: Ring Around the Rosie
Eyebrawl
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