NSEE CrossFit

Warm Up- Montain Climber/ Run Ladder (5/2)  5 Minutes

Skill- Front Squats (Elbows Up!)

WOD- 15,12,9,6,3 of Front Squats and Push Ups with a 50m Run after each completed round

Hand-Eye Coordination Challenges With Bean Bags 

Warm Up- Everyone is It (10 Jumping Jacks if tagged.)

WOD-  Burpee Long Jumps

            5 Minutes to attempt as few Burpee long jumps as possible across the gym.

            Least Number = Best Score



Warm Up- 5 Minutes

Run, High Knees, Bearcrawls, Inch Worms, Air Squats Etc.

Skill-  Superman/Hollow Positions (Holds for Practice)

WOD-  EMOM 7 Rounds 1 Lap (50m Sprint) 2 Burpees, 3 Push Ups, 4 Sit Ups, 5 Air Squats

Warm Up-  Burpee/Run Ladder

Skills-  Wall Climbs

WOD-  2 Wall Climbs

            4 Air Squats

            6 Sit Ups  5 Minute AMRAP

Orders and sizing for our CrossFit shirts will begin next week.

Most likely we will go with a marroon top this year. The cost will

be $20 and they will be available to the grade 5 and 6 classes.

Warm Up-  Med Ball Relay

Skill- Inch Worms 

WOD-  1 Inch Worm Push Up

            1 Sit Up

            1 Jumping Jack

                                  1 Burpee

                                  1 Lap                   5 Minute AMRAP


Warm Up-  Agility Ladders

Skill- Press/Push Press

WOD-  5 Minute AMRAP

           5 Presses

           5 Burpees over Bar

                                 5 Air Squats

Warm Up-  Soccer Zig Zag Suttle Run

Skill-  Pistols

Partner WOD-  For Time  100 Air Squats

                                          75 Sit Ups

                                          50 Push Ups

                                                                25 Burpees      (1 student works at a time to complete the work.)

Warm Up- Zig Zag Soccer

Skill- Wall Balls (Basketballs to a target)

WOD-  EMOM Switch Stations

            2 Rounds of

            Wall Balls, Burpees, OHS and Sit Ups (1 Minute of Rest after the 1st round.)

                                 Total Reps is your Score!

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