Warm-Up: Zigzag bear crawl around cone, 3 cartwheels, 5 squats, 15 jumping squats, 50-yd high-knee skip, 50-yd back pedal
Skill: Wall ball shot
– focus on maintaining rack position with medicine ball
WOD:
12:00 AMRAP of
30 mountain climbers
20 wall ball shots, 20#/14#, 10’ target
10 toes-to-bar
Skill/Challenge:
3x 1:00 min of overhead dumbbell hold
GAME: CF bowling - use the foam rollers as pins. If the CF kids do not knock all cones down the coach picks a movement for them to preform
Skill: Wall ball shot
– focus on maintaining rack position with medicine ball
WOD:
12:00 AMRAP of
30 mountain climbers
20 wall ball shots, 20#/14#, 10’ target
10 toes-to-bar
Skill/Challenge:
3x 1:00 min of overhead dumbbell hold
GAME: CF bowling - use the foam rollers as pins. If the CF kids do not knock all cones down the coach picks a movement for them to preform
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