WARMUP - 5 squats, 5 popcorns, 5 side to side jumps
FOCUS - squat cleans, hand stand and gymnastics
WOD 1 - 2 squat cleans, 4 bunny hops, 4 push press
WOD 2 - Rowing
FRUITS
Australian Crossfitters lesson
GAME - Mystery
WARM UP - 5 sit-ups, 5 squats, 5 bunny hops
FOCUS - split jerk, superman holds, hollow holds
WOD 1 - 6 split jerk, 6 bunny hops, 10 side to side jumps
FRUITS
WOD2 - row for time
GAME - cross cross fit
WARMUP - 5 squats 5 burpees
FOCUS - split jerks, gymnastics
WOD - 5 split jerks, 7 popcorns, 9 mountain climbs
GAME - whats the time mr crossfit
WARMUP - 5 slow squats, 5 star jumps, 5 pushups
FOCUS - hang power clean + squat
WOD 1 -40 star jumps
30 air squats
20 hang power cleans
10 up and downs
WOD 2 - 500m row
game - cross cross fit
Warmup - 5 squats, 5 bunny hops, 5 scarecrow elbows
FOCUS - muscle snatch, snatch feet
WOD - 5 muscle snatch
5 snatch feet
5 superman rolls
WOD 3 min superman and hollow hold
FRUITS
GAME - whats the time mr crossfit
warm up - 5 slow squats, 5 clean feet, 5 push ups
focus - kettle bell work
WOD 5 min amrap
5 KB dead lift
5 KB russian swings
5 ups and downs
WOD 2 -
100m row
10 sit up
10 KB SDHP
FRUITS
GAME - crossfit soccer
WARM UP -
5 star jumps
5 squats
5 lunges
FOCUS
1 power clean + 1 front squat
clean jumps
WOD 1
5 lunges each leg
5 sit up
5 squat
WOD 2
5 squats
5 jumps
5 bunny hops
GAME
Cross Cross Fit
WARMUP - limbo
FOCUS - back squat, front squat, pushups
WOD - 6 back squat
6 front squat
6 push ups
WOD 2 - 1 min max skip
1 min max bunny hops
wall walks
GAME - Zombie tip
WARMUP - limbo
FOCUS - Squat, muscle clean, clean feet
WOD - 6 back squats
6 strict press
2 burpees
GAME - Zombie Tip
WARM UP - musical statue
FOCUS - Muscle Clean & Move your feet
WOD - 6 muscle cleans
6 clean feet
6 bunny hops
GAME - cross cross fit
WARMUP - Zombie tip
FOCUS - thrusters, box jumps and skipping
WOD - 6 thrusters
6 tuck jumps
20 skips
FRUIT
WOD - tabata with a twist
star jump, press, lunge
GAME: whats the time Mr Crossfit
WARM UP - Musical Statue
FOCUS - Front squat
WOD - 5 front squat
5 popcorns
5 fast elbows
FRUIT
ROTATION - box jumps, skipping, star jumps
GAME - MYSTERY
WARMUP - Sticks
FOCUS - Slow squats, press in a straight line
WOD - 5 squats
5 press
5 bunny hops
GAME: fruit salad
WARM UP - Inch Worm Walks
FOCUS - Sumo Deadlifts, Situp Wall Balls
WOD - 5 sumo deadlifts
5 sirup wall balls
5 popcorns
GAME: crossfit tip
