Tuesday, June 22

Warm-up

3 rounds of:

10 push-ups

max pull-ups (up to 10)

10 squats

10 mountain climber

Samson stretch

Metcon WOD

"Griff" (a Crossfit Hero workout)

800 m forward

400 m backward

800 m forward

400 m backward

Strength Exercise

Shoulder press/push press/push jerk (5 x 3/3/3)

Soccer

Group juggling and futsal (4 v 4)

Monday, June 21st

Warm-up

3 rounds of:

10 push-ups

max pull-ups (no more than 10)

10 sit-ups

10 mountain climbers

Samson stretch

Metcon WOD

60 seconds at each station with 60 seconds rest between each one.

Squats

Box jumps

Kettlebell swings (25 - 35 lbs.)

Walking lunges

Knees to elbows

Push press (45 lb bar)

Back extension (may sub Good Mornings)

Wall balls

Burpees

Tuck jumps

Count total number of reps.

Strength Exercise

Front squats 5 x 5

Soccer

4 v 4 with full size goals