Session II Youth Strength & Conditioning Camp Starts July 15th
The Camp is open to Elementary, Middle School & High School kids.
Our Youth Strength & Conditioning Camp is designed to increase your child's overall strength, build their aerobic ability, agility, speed and power, while minimizing risk of injury.
Keeping your kids active throughout the summer will keep them motivated, as well as give them a head start on their Fall sports.
The details are as follows:
4 days per week: Monday, Tuesday, Wednesday & Thursday, 10:30 AM-12:00 PM
Session 2: July 15 to July 25
Session 3: July 29 to August 8
Cost per 2 week session: $250 ($200 each for siblings)
To enroll, please email us at: info@crossfit516.com
Now, the WOD:
A)
3 sets: (rest 1:30 btw )
20 Unbroken strict pull ups *Use band
right into,
12 Single arm DB bent over row (right arm)
12 Single arm DB bent over row (left arm)
B)
For total time:
21 UNBROKEN Thrusters *1 sec pause at the top of each rep
30 sec rest
21 Burpees to target (pull up bar)
30 sec rest
15 UNBROKEN Thrusters *1 sec pause at the top of each rep
30 sec rest
15 Burpees to target (pull up bar)
30 sec rest
9 UNBROKEN Thrusters *1 sec pause at the top of each rep
30 sec rest
9 Burpees to target (pull up bar)
*Pick a weight you can complete each set unbroken.
**If you drop the bar at any point before that set is complete you must complete that entire set again before moving to the next number.
This weeks floater WOD:
3 Rounds for time:
45/30 Calorie Assault Bike
30 KB Swings (55/35)
20 Chest to bar pull ups
10 Strict Handstand push ups