Warm up- Group- each movement walk down and back the length of the floor
2 Rounds
Sampson stretch
Lateral squats
Big arm circles
Butt kicks
***9am we are going to do the workout outside depending on the size of the youth program. the area is shaded but bring your sunglasses and sunscreen if you want. We didn’t realize that when we added a 9am Crossfit it would be so popular, but don’t worry, we are keeping it on the schedule after the kids program is over in a few weeks. Sharing is caring.

Strength/skill – use lighter weights, this is just a warm up for the wod
12 Minutes
Even minutes – 3 Power cleans, plus 1 front squat
Odd Minutes- 40 second hollow hold

Wod
400m Run
45 Squat Cleans 75/55
400m Run
30 Burpees
400m Run
15 Box Jumps (Be careful, dead legs)