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Old 4th Ward

FitWit Agility Course and Core

March 15, 2019

FitWit Agility Course 22 min


In teams of 3, Campers will be rotating through 3 Stations: Agility Course (Time Keeper), KB and Bands. Campers will complete 2 laps through the Agility Course, then they will switch with their Teammates. They’ll pick up where they left off at the station.


Agility > Bands > KB


Around the outside perimeter of the gym we will setup the following starting at the outside of the office and going counter clockwise:


1 Agility Ladder: Campers will do in and outs

Orange Hurdles: Barrier Jumps

5 Yellow Bars: Tabletop crawl through

1 Agility Ladder (directly across the other ladder): In and outs

4 Big Wooden Boxes: Box Jumps or step ups

Then walking lunges around till they reach the 1st Agility Ladder again



Bands: 6 x Lateral Raises / 6 x Tricep Pull Downs / 6 x Shoulder Press


KB: 6 x Goblet Squats to Bicep Curl / 6 x 1 KB Racked Step Back Lunge (Total)


Finish with 7 min Core Work :

4 Min Rolling Plank :15 Plank :15 Right Side :15 Plank :15 Left Side * Repeat

:30 Hollow Hold / :30 Superman Hold

:30 Hollow Crunch / :30 Alternating Supermans

1 Minute Rolling Hollow to Superman



March 15, 2019
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Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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