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
Kettlebell Swing (Practice 10 Minutes)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
10 KB swings
Sprint down
5 Burpees
Sprint back
*First group goes while second group rests, then switch. Each group starts the round together. Shoot for 5-7 rounds.