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
WOD
Metcon (3 Rounds for reps)
3 Rounds of:
-Wall balls 1 min
-KB swings 1 min
-Box jumps 1 min
-Double unders 1 min
-Rest 1 minute
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.