Jan 16

Two ball dribbling routine

followed by

CrossFit Mom Warm-Up

2 rounds 200m walk or 1/2 mile bike 10 squats 10 good mornings (broomstick or PVC) 10 shoulder press (broomstick or PVC) WOD 5 rounds 1/2 mile bike 10 push ups 10 good mornings #45 bar 10 pull ups

Jan. 2

Warm-Up
2:30 on arm cardio thing
2 rounds
10 assisted dips
5 seated rows
10 Single Leg RDL

WORKOUT

1 MILE BIKE

5 rounds
20 seconds of push-ups, 10 seconds of rest              (Coach Jones wall push-ups)
5 rounds
20 seconds of squats, 10 seconds of rest
5 rounds
20 seconds of push-up position knees to elbows, 10 seconds of rest       (Coach Jones bridge)
5 rounds
20 seconds of stairmaster, 10 seconds of rest                               

1 MILE BIKE