Monday…12/5/16

This past weekend, we had FOUR of our CrossFit Kids compete at the Winter WODerland Competition at CrossFit 14 in Tampa. Here’s a great shot of the 4 of them…looks like they were scoping out their competition. Way to go guys, we’re all SOOOOO proud of you!

 
A. Skill and Drills:
10 min Muscle Up Skill Work
Strength:
1) Banded Hollow/ Arch (10 reps)
2) Horizontal Ring Rows (10)
3) False Grip Hold
Technique:
1) Banded Hollow/ Arch (10 reps)
2) False Grip Hold
3) False Grip Hollow/ Arch swing
4) Hollow/ Arch swing with pull to hips
Efficiency:
1) Banded Hollow/ Arch (10 reps)
2) Hollow/ Arch swing with pull to hips
3) Pull to bottom of dip, come out of ring and re-establish hook grip
4) MU while holding dodgeball between feet
 
B. MWOD:
LAX Ball + Scapula = FUN!
 
C. WOD:
Health –
15 min AMRAP
5 Ring rows
10 Hang Power Snatch (75/55)
15 Burpees
RX+ Horizontal ring rows
Fitness –
15 min AMRAP
5 Elevated ring rows
10 Hang Power Snatch (95/65); teen (75/55)
15 Burpees
 
D. Post-WOD Recovery:
Foam Roll Upper Back