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Thursday, October 29 – Daily Workouts

halloween_broomstickraces

 

AFTER SCHOOL PROGRAM @ 3:00PM – 5:30PM

 

JUMP ROPE CLUB @ 4:30pm

30 minutes

Single Unders, Double Unders, Cross Overs, Tricks, Partner Jump Rope

 

YOUTH BOXING @ 5:30pm

45 minutes

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

 

CROSSFIT KIDS @ 6:30pm

45 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Coach’s Choice

SKILL: Front Squat – Focus on laser beam elbows

WOD: AMRAP 7:00min

  • I Walk the Plank
  • 5 Pumpkin Front Squats
  • 5 Zombie Burpees
  • 1 Witch on a Broom Stick sprint

GAME: Flying Witch on a Broomstick obstacle course relays. Set up a few “obstacles” the kids have to step, climb or jump over and around. 3-2-1 go they “fly” on their PVC broomstick from start to finish and return so their next “witch” can jump on and complete.

 

CROSSFIT PRETEEN / JUNIOR VARSITY @ 7:30pm

60 minutes

WARM UP: Coach’s Choice

SKILL: Review Movements Listed Below

WOD: 20:00min Cap – Haunted Deck of Cards

  • Diamonds: Kettle Bell Cauldron Swings
  • Hearts: Zombie Burpees
  • Clubs: “Pumpkin Smashing” Ball Slams
  • Spades: Rise from the Dead Sit Ups

CHALLENGE: Witch on a Broom Stick Sprints (use a PVC pipe)