CrossFit Kids
Kids Warmup (No Measure)
Jumping Jacks
Squats
Inch Worm
Side Shuffle
Skillwork (No Measure)
Plank Games
WOD (No Measure)
5 Pushups
Bear Crawl
5 Jump Squats
Bear Crawl
Game (No Measure)
Suicide Relay Race
Warm-up
Wall sits
Dead bugs
Banded lateral walks
Banded squats
Back squat prep
1/4
1/2
Full
Metcon prep: Rope climb
Jump and hang
Knee tucks
Tuck and hook
Rope climb.
3.2.1.Go!
Pause Back Squat (3×3 Across)
*Keep weights across.
**Slow tempo in decent. 3-5s
***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.
Metcon (Time)
Row 15/12 cal
Back squat x5
Rope climb x1
rest 30s
5 rounds
*Maintain weight across all sets.
**Back squat from the rack. Make the weight challenging.
***Hit the row hard. Cap yourself @ 45s of very hard effort.
****Rope climb to the best of your skill. 5ft off the ground is better than 0.
Deadlift (5-5-3-3-3+)
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
15/12 Cal Bike
50 Double Unders
15 KBS