NSEE CrossFit

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!

Warm Up- Zig Zag Soccer

Skill- Sumo Deadlift

WOD-  5 Tire Flips

            Bear Crawl 20 m

           5 Med Ball Slams

                                 Bear Crawl 20 m        AMRAP 7 Minutes

 

Warm Up-  Pizza Delivery

Skill- Burpees

         Forward Rolls/Teddy Bears

WOD- AMRAP 7 Minutes

           2 Forward Rolls

                                2 Mat Facing Burpees

                                2 Push Ups

                                2 Sit Ups

                                2 Laps

Warm Up- CrossFit Baseball

Skill- Push Ups

WOD- AMRAP 8

           10 OHS

           Run 200 m

 

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