Announcements
LADIES DAY****
Women’s self defense class
(Friends are welcome!!! The more the merrier)
April 24th (sunday) 12-1:30pm
$15 at Anu Academy (located downtown next to spruce street prt station)
Brunch to follow
Text Heather Cline for more details 304-216-2500
Mountaineer CrossFit – Kids
Warm-up (No Measure)
Tic Tac Toe. Two teams start at the back line. Teammate A from each team runs to the tic tac toe board that is on the ground and places a bag in a square. Teammate B cannot go until Teammate A returns. First team to have three bags in a row is the winner, and select a movement for the losing team to do
Push-ups
Plank Games and Plank Wars
Metcon (AMRAP – Rounds and Reps)
AMRAP in a given time of:
5 Squats with Wall Ball
5 Push Ups
5 second T-plank Hold Right
5 second T-plank Hold Left
Game
Burpee Basketball. There will be two starting lines next to each other, and a ball will be placed on each line. The baskets are placed a few feet in front of the lines; the exact distance depends on the ability of the group. The class is divided in half, and players line up behind each starting line. In a relay-race format, the player at the front of the line does a burpee and then tries to throw the ball into the hoop. If the ball goes into the basket, the player gets the ball and replaces it on the starting line. If he or she misses the basket, the player retrieves the ball and does 5 jumping jacks before replacing the ball on the starting line. Once the ball is back on the starting line, the next player may begin. The team with the most baskets made wins when the whistle blows