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 (Practice 10 minutes)
Practice setting your back. Use KBs if needed. Experieced kids can go heavy if form is good.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
10 Quick feet
5 Light deadlifts
5 Perfect push-ups
*Rest 30 seconds after each. Go as fast as possible on quick feet, and use perfect form on DLs and pushups.