9/20/17 CF Kids

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

Shoulder Press (5-5-5-5)

WOD

Metcon (Time)

5 Rounds of:

3 Tire flips

Sprint

6 Burpees

Sprint

*Outside workout. Do tire flips on one side of grass, then sprint to opposite side for the burpees. Sprint back. Rest as needed between rounds. All out efforts.