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.