Saturday Workout

KIDS

Warm-Up:

Tabata  (Total of 12 Rds.—3 X through)

Rotate through the following movements in any order BUT you cannot repeat a movement until you’ve done them all one time.

Jumping Jacks

Bear Crawl

Crab Walk

Air Squats

Skill:

Overhead Squat 

Wod:

7 min AMRAP

7 Burpees
7 sec. plank hold (or 7 ab mat sit-ups)
7 Ring Rows
7 Overhead squats  
7 Forward Lunges (in place)
7 Box Jumps or step-ups
7 Supermans (2 Sec Hold)

Game:

Power Ball

TEENS/PRE-TEENS

Warm-Up:

Tabata  (Total of 12 Rds.—3 X through)

Rotate through the following movements in any order BUT you cannot repeat a movement until you’ve done them all one time.

Jumping Jacks

Bear Crawl

Crab Walk

Air Squats

Skill:

Overhead Squat

Wod:

10 min AMRAP
10 Burpees
10 Abmat Sit-ups (or 10 second plank hold)
10 Ring Rows
10 Overhead Squats
10 Forward Lunges (in place) (5# weight in each hand)
10 Box Jumps or step-ups
10 Supermans (2 Sec Hold)

Game:

Power Ball