CrossFit Roselle – CrossFit Kids (Ages 9-14)
Warm-up
Kids WU #1 (No Measure)
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
Skill/Strength
Push Press (Practice)
Using single DB, 5 reps/arm. Warm-up to weight that his challenging for 5 good reps w/ both arms
WOD
Metcon (Time)
5 Rounds of:
-14 DB push-presses (7/arm)
-Sprint down field around climbing wall & back
-7 Burpees AFAP
*2 groups. One group goes while second group rests, then switch. All out efforts. Entire workout is outside in grass. Scale reps/distance so that groups finish together.