CrossFit Southie WOD: “Little Warrior”

The Little Warrior WOD Foundation was created by Southie  member, Chad Verry, to help fund the research and development to aid in the fight against childhood cancer.

This WOD is for the brave little children who are affected by cancer. This WOD, everyone comes out a winner. How big is your brave…

Warm-up

Dynamic Warm Up

Shuttle Sprints

 

WOD

Little Warrior WOD

2 Rounds For Time

12 Burpees

12 Hang cleans(115/75 lb)

12 Burpees

12 Push jerks  (115/75 lb)

12 Burpees

12 Thrusters(115/75 lb)

12 Burpees

12 Power snatches  (115/75 lb)

12 Burpees

12 Overhead squats  (115/75 lb)

Level 2 – (95,55)

Level 1 – (75,35)

 

Optional Cashout

30/25 Cals Row

30/25 Cals Bike

25/20 Cals Row

 

Mobility Class **7:30AM**

Warm up:
Dynamic hug x30sec
Arm circles fwd/bkwd x 30sec ea
Hitchhikers x 1 min
Fwd/bkwd bear crawl 1 min ea
Burpee volleyball

Mobility:
Banded cross body stretch
Banded pec stretch
Scap lacrosse ball trace
Lacrosse ball pec opener
Partner barbell opener https://thebarbellphysio.com/top-five-thoracic-mobility-drills-to-improve-your-overhead-pressing/

Stability:

TGU EMOM 16mins (1 each minute)

KB windmill
KB ½ kneeling bottoms up press

Tabata:
Lateral bear crawl with KB drag (R/L)
Reverse bear crawl with KB drag
Alligator rolls alternating

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!