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Tuesday, December 22 – Daily Workouts

WINTER DAY CAMP 9:00am to 4:00pm

FPK Fit Kids FUN DAY

MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm – CROSSFIT DAY

40 MINUTES

INTRO: Whiteboard Meeting – **Review FPK behavior and safety rules** daily

Choose 2 Mighty Mini Elf Leaders…and the rest are part of the Elf Team

WARM UP:

  • 10 “Big Elf” Jumping Jacks
  • “Small Elf” Crawl through Tunnel
  • 5 “Medium Elf” squats onto a mini chair
  • “small Elf” crawl through Tunnel

WOD: 5 minute AMRAP

  • Climb the Snow Mountain
  • Complete 5 Elf Squats
  • 5 Jumping Jacks

GAME:

  • Snow Ball Fort Building
  • Snow Ball Fun Fight
  • High Fives & Stickers
  • Holiday Song = Jingle Bells

 

CROSSFIT KIDS (Ages 6 to 9) @ 6:30pm

45 MINUTES

INTRO: Whiteboard Meeting – **Review FPK behavior and safety rules** daily

Choose 2 Mighty Mini Elf Leaders…and the rest are part of the Elf Team

WARM UP:

  • 10 “Big Elf” Jumping Jacks
  • “Small Elf” Crawl through Tunnel
  • 5 “Medium Elf” squats onto a mini chair
  • “small Elf” crawl through Tunnel

FOCUS: Ab Mat Max Stack Jump Overs

WOD: 7 minute AMRAP

  • Climb the Snow Mountain (stack different sized boxes up then down for kids to climb. Like a staircase)
  • Hurdle a max Stack (under 20” high)…cones or ab mats
  • 5 Elf Squats onto a mini elf chair
  • 5 Big Elf Jumping Jacks

GAME:

  • Snow Fort Building
  • Snow Ball Fun Fight

 

CROSSFIT PRETEEN (Ages 10 to 13) @ 7:30pm

60 MINUTES

INTRO: Whiteboard Meeting – **Review FPK behavior and safety rules** daily

WARM UP:

  • GO! BACK! HIT IT!
  • Musical Med Ball
    • Bear Crawl…then sit on ball when music stops…if out must complete 5 burpees

SKILL: Front Squat – focus on Elbows up/Shoulder blades back/neutral spine

WOD: AMRAP 7 minutes

  • 7 Burpees
  • 7 Front Squats (5lbs dumbbells to 15lbs barbell)
  • 7 Box Jumps (12 – 20”)

MOBILITY – Couch Stretch/ Box Hamstring Stretch

GAME: Snow Ball Fight