4.28.16 CFKids

27
Apr

4.28.16 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

Warm-up (No Measure)

3 Rounds

Forward roll to bear crawl, 10yd

Forward roll to alligator crawl, 10yd

Forward roll to broad jump, 10yd

Forward roll to walking lunge, 10yd

Weightlifting

Back Squat (5 Squats E3M for 15min then 15 Sit ups)

Metcon

Metcon (Time)

4 Rounds

10 hang power snatches, PVC-15# barbell

10 burpees

10 box jumps, 12”-24”

Game

Metcon (AMRAP – Reps)

Bounce the Ball in the Box

3min AMRAP

20yd sprint then bounce lacrosse ball in box