MONKEY BUSINESS

WARMUP -  Crossfit Soccer with Squats

FOCUS - Knee Raises, Toes to bar and jumping pull-ups


WOD: 6 knee raises
            6 bunny hops
           6 upside downs

GAME: rob the nest

Hanging Around

WARM UP : musical balls

FOCUS: Pull up bar - high knees, toes to bar and pull ups

WOD: 6 high knees
                      6 Umpa Lumpa Press
                      6 Runs

WOD: 8 rounds tabata situps

GAME: dodge ball

KETTLE BELLS

WARM UP - Musical Statues

FOCUS - Kettle Bells, hollow holds and superman holds

WOD 1 : 6 Sumo Deadlift High Pulls
               6 Russian Swings
               6 strict press left
               6 strict press right
               6 popcorns

WOD 2: Max Superman hold 
              Max Hollow Hold


GAME: Cross Cross Fit

Lets Go on an adventure!!

WARM UP - Boat trip around the world to visit the animals

FOCUS - Rowing, Power Cleans

WOD:   5 power cleans
             5 pop corns
             5 rock and rolls

GAME: dodge ball