13
Apr
4.14.16 CFKids
CrossFit Reality – CrossFit Kids
Warm-up
TOP Speed Dynamic Warm up (No Measure)
10yd Knee hugs
10yd Quad walks
10yd Side to side lunge
10yd Spider lunge
10yd Russian Walks
10yd Standing splits
10yd High knees
10yd Butt kickers
10yd Hollow hops
10yd Broad jumps
3x 10yd sprint
Weightlifting
Overhead Squat (E2M for 10min)
5×10
Metcon
Metcon (AMRAP – Reps)
16.1
25-ft. front rack walking lunge, 15lbs
8 burpees
25-ft. front rack walking lunge, 15lbs
8 jumping chin-over-bar pull-ups
Game
Metcon (AMRAP – Reps)
Cups Game
Set up cups in pyramid. Each player gets 5 rubber golf balls. Must knock all cups off of box to score a point. Must pay with 2 burpees in order to get another 5 throws.