3.15.16 CFKids

14
Mar

3.15.16 CFKids

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

Back Squat (5 x 7 E2M )

Increase load each round. Start with just the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

10 KB Deadlifts, 1.5 Pood (53lbs)

10 Push ups

100yd run

Game

Metcon (No Measure)

Duck Walk Bowling

Create two teams. Use 6lb med ball

Set Foam Rollers up in bowling pin format 10yds away from start line. Athlete must duck walk 5yds then can overhead toss medball towards pins. If all pins are knocked down the entire team resets the pins and the next athlete goes. If all pins are not knocked down bowler retrieves ball and gives to next athlete.