CrossFit Roselle – CrossFit Kids (Ages 9-14)
Warm-up
Kids Cage Run (No Measure)
Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.
WOD
Halloween Pumpkin WOD (Time)
31 Pumpkin sit-up throws (against wall)
13 Pumpkin twists (sit-up position)
31 Pumpkin wall balls
13 Pumpkin twists
31 Box jumps holding pumpkin
13 Pumpkin twists
31 Pumpkin wall balls
13 Pumpkin twists
31 Pumpkin sit-up throws
*Rx for a 20#/14# pumpkin and 24″/20″ box. No Rx+ today, just have fun and go all out.
kids scale weight of WB and height of box jumps as needed.
Bonus
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.