07.17.16 CF Kids

Announcements

Outside WOD’s This Weekend:

Saturday Meet at the gym @ 7AM bring cash for parking as we head south for a hike/WOD in the hills. We will be back at approximately 11am or noon.

Sunday Beach WOD, meet at the gym at 10AM.

CrossFit Reality – CrossFit Kids

Warm-up

Metcon (No Measure)

3 Rounds

5 perfect squats then, 30 seconds in the bottom of the squat

5 jumping squats then, 10 walking Spiderman stretches

5 perfect push-ups then, 100-meter run

Weightlifting

Metcon (Weight)

EMOT90S for 12min

5 Back squats, HAP

5 Goblet Squats, 15lbs

5 OHS, PVC

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds

8 goblet squats, 10#-15#

10 swings, 10#-15#

200-meter run

Game

Bounce the Ball in the bucket