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CF Kids – Monkeying Around

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Workout of the day – January 11th, 2017

Monkeying Around

Warm Up:
Station Relay: Start with 5 pushups, run to the next cone and perfrom 5 air squats, run to the next cone and perform 5 situps, run to the last cone and perfrom 5 box jumps. Run back and next the next person in line.

Skill:
KB Deadlifts

WOD:
AMRAP
4 Jumping pulliups
8 KB Deadlifts
12 Lateral hops

GAME!!!!!!

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CFL 1/11

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WEDNESDAY – 1/11

SKILL: E2MOM x 9 Rounds (preform each movement 3 times)

1) 1-2 Rope Climbs

2) Accumulate :45 Plank Hold (Forearms)

3) Max HS Hold (if uncomfortable upside down sub max plate (45/25) hold overhead)

WOD: AMRAP 11

10 Pushups

40 Jump Rope

10 Knees 2 Elbows

Score is Rounds Completed/rounds + reps

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CF Kids -TAKE ME TO THE ZOO

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Warm Up:
Animal Walks: Bear crawl, crab walks, bunny hops and inch worms

Skill:
Plate/Heel Squats: Kids will stand on top a plate with only the heels in contact. They will squat down keeping the weight in their heels and avoiding coming forward on the toes. If toes hit the ground, there is a 3 burpee penalty

WOD:
AMRAP
5 Pushups
10 Air Squats
15m Animal Walk

GAME!!!!!!20170109_165313