Duke Basketball and Ultimate CrossFit Kids!

Wednesday’s Workout – “Hearts on Fire: A Tribute to Rocky” Five 1-minute intervals at each station. Three rounds with a 1-minute rest between each round. Movements are Jump Rope, Stair Climb, Boxer Sit Up, Sandbag Sprint, Dynamic Push Up (1-arm, clapping, one hand on wall, decline, etc.)

WoD 1: 16 x 100 m sprints, rest is amount of time to walk back to start.  All out effort! WoD 2: 4 x 400 m, 2 minute rest In the event of inclement weather, the class will be canceled An update will be posted online should class be canceled.