CrossFit Roselle – CrossFit Kids (Ages 9-14)
Warm-up
Kids Agility Ladder (No Measure)
Agility Ladder
– follow up each trip with 10 reps of one of the following:
–Pull-ups x 2
–Push-ups x 2
–Sit-ups x 2
–Supermans x 1
–Mountain climber hip stretches x 1
–Squats x 2
Skill/Strength
Deadlift (5-5-5-5)
Do 10 ring rows after each set of 5.
WOD
Metcon (No Measure)
5-7 Rounds of:
10 Quick feet
9 Sumo deadlift high pulls w/KBs
8 Burpees
*Have one group complete a round while another group rests, then switch. Continue in this manner for 5-7 rounds depending upon time/output.