27
Jan
1.28.16 CF Kids
CrossFit Reality – CrossFit Kids
Warm-up
Animal Warm up (No Measure)
200m run
10yd Bear Crawl
10yd Duck Walk
10yd Frog Hop
10yd Crab Walk
10yd Scorpion – R
10yd Scorpion – L
10yd Aligator
10yd Chicken
200m run
Weightlifting
Sumo Deadlift (E2M for 10min)
start with same weight as Tuesday
Metcon
Metcon (AMRAP – Rounds and Reps)
5min AMRAP
10 Pistols, alt or Squat to box
10 Burpees
100yd dash (up and back twice on turf)
Game
Metcon (AMRAP – Rounds)
Angry Birds
Two team of 2 – 4 players
6min Time cap.
Set up 4 heavy med balls in a pyramid shape on 4 boxes. Use 6lb med balls to knock med balls completely off of box. After each successful full knock off team runs a 100yd gasser. Rotate throwers each toss . Team with most complete knockdowns wins.