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14
01
2019

Tues 15/1/19 : Kids Fitness Classes for next term

By Scotty 0

We are taking enrollments for our next term of kids fitness here at CrossFit SFS:

Mon : 4-9 years @ 4.10pm
Wed : 10 – 15 years @ 4pm
Sat : 10 – 15 @ 9am

………………
SFS workout of the day

Warm Up (5-15 mins):
3 rounds of:
10 Bar Pass Throughs (make these challenging and work your ROM)
10 Single Arm DB Strict Press (5 per side)
10 Single Arm DB Upright Row (5 per side)
30 sec handstand hold or 30 sec top of push-up hold

Strength/ Skill (15-30 mins):
Strict Press
6 x 4

WOD (30-50 mins):
40-30-20-10
Thrusters
Push-ups

Time cap: 20 mins

Scaling Options:
Thrusters: reduce weight
Push-up: knee push-up or box push-up

Cool Down (55-60 mins):
Slow stretching: Chest, Shoulders, Triceps, Hips, Quads, Glutes

author: Scotty

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