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Saturday, October 10 – Daily Workouts

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MIGHTY MINIS (AGES 3 to 5) @ 9:00am

40 MINUTES

INTRO: Whiteboard Meeting – CROSSFIT DAY!

WARM UP: Bubble Wrap Jumping Warm Up

FOCUS: Monkey Hang

WOD: 5 mins

  • 5 Burpee onto plate hop
  • 5 Monkey Hangs
  • 5 Spins

GAME: Hot Lava Tag…space lily pads and rings around the gym floor. These are the safe zones. The tagger must tag the kids as they move into the hot lava to a safe zone.

 

FPK FIT KIDS @ 10:00am

45 minutes

WARM UP:

Circle sprawl: Kids move in a circle, outlined by pylons (LARGE CIRCLE). When the music plays, kids perform movement called by trainer around the pumpkins. Once music stops, sprawl- heads facing middle of the circle.

ACTIVE FUN: Toss a Ring then Run and complete 10 Jumping Jacks. Pick up ring, run back and repeat. Coach chooses different exercises for each toss. Only 4 tossers at a time.

CHALLENGES: Monkey Hangs (hand release tap top of leg)

GAME: Hot Lava Tag…space lily pads and rings around the gym floor. These are the safe zones. The tagger must tag the kids as they move into the hot lava to a safe zone.


CROSSFIT PRETEEN/JUNIOR VARSITY @ 11:00am

WARM UP: Coach’s Choice

SKILL: Hang Power Snatch

WOD:

15-10-5-10-15

  • Burpee Box Jumps
  • Hang Power Snatch

MOBILITY

CHALLENGE: How many meters can you row in 1 minute

 

YOUTH BOXING @ 12:00PM

45 minutes

Speed Footwork Warm Ups , Heaving Bag work, Instructor pad work