CrossFit Roselle – CrossFit Kids (Ages 9-14)
Warm-up
Kids Cage Run (No Measure)
Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.
Skill/Strength
Reverse lunge steps (8-8-8-8)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Metcon (Time)
5 Rounds for time of:
20 Double unders (40 single unders)
10 KB deadlifts
8 Pull-ups
*Pick KB weight that is challenging for 10 reps but can maintain proper form throughout