Our Pack has mastered the squat movements so it is time to movement on to the push-up! Today we learned about how bridges hold cars- a good push up position is just like a bridge: if you stick your rear too high in the air you make a mountain which is too hard for the cars to get up, and if you let your rear sink below your legs you make a valley and the cars get stuck in the middle of your back. We have been doing lots of work on our planks to make sure that we have a rocking strong push up starting and ending position.

Pups:

Skill/focus: Push Up

Warm-up:

Stations:

Line Jumps

Box Jumps

Sprints

WOD:

3 RFT

10 Box Jumps

:10 Plank Hold

10 Wall Push-Ups

Game:

CrossFit Baseball

Base One: 5 Squats

Base Two: 10 Line Jumps

Base Three: 5 Wall Push-Ups

Base Four: Sprint

Cubs

Skill/focus: Push Up

Warm-up:

Stations:

Line Jumps

Box Jumps

Sprints

WOD:

3 RFT

10 Box Jumps

:15 Plank Hold

10 Band Push-Ups

Game:

CrossFit Baseball

Base One: 5 Squats

Base Two: 10 Line Jumps

Base Three: 5 Wall Push-Ups

Base Four: Sprint

Tigers:

Skill/focus: Push Up

Warm-up:

Stations:

Line Jumps

Box Jumps

Sprints

WOD:

4 RFT

10 Box Jumps

:15 Plank Hold

10 Wall Push-Ups

Game:

CrossFit Baseball

Base One: 5 Squats

Base Two: 10 Line Jumps

Base Three: 5 Wall Push-Ups

Base Four: Sprint

Cash-Out:

Bar Holds For Grip Strength

Sabertooth:

Warm-Up:

Plyos

Skill Work:

Push Up

4 Rounds Of:

8 Incline Push Up

8 Decline Push Up

WOD:

4 RFT:

10 Box Jumps

:30 Top Plank Hold

:20 Max Push-Ups

Skill Work:

Pull Ups

:30 Hollow Holds

15 Supermans

Mobility

Banded Arm Stretch

Child’s Pose

Cash-Out

Partner Sit-Ups