Kids: June 22, 2016
Warm up:
4 Station relay: Set up four cones in a diamond pattern. Divide class into four groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the baton run and hand off to the the player at the next cone before going to the end of that line. The batons and players advance around the cones until one baton catches the other or time is called. You can vary methods of traveling between cones (skip, bear crawl, backpedal, etc). With a smaller group, you can divide the class in half at cones 1 and 3 and have them run past cones 2 and 4 on their way to the other side.
Skill work:
Wall ups: Starting at the bottom of a push up with the bottoms of the feet against a wall. Press up into a push up. Using small steps and maintaining the plank position, carefully walk feet up the wall. Go only as high as you are able demonstrate control, but work towards chest and toes only on the wall. Walk back down slowly and under control.
WOD:
Rock around the clock: Set up 12 cones in a large circle to represent the face of a clock. At each cone, perform that number of reps of each skill before advancing to the next cone. Scale by stopping at 8 or 10 o’clock if needed.
Odds: Burpees
Evens: Lunge steps
Each time you get to 12 o’clock, run to the line and perform 10 Push press.