CrossFit Kids MagazineCrossFit Kids Flagstaff = FUN!!
Warmup:
400m Run
Running/Jumping Drills
Skill Test: Grip Test
WOD:
4 Rounds for Time:
- Run to Mailbox and Back
- 6 Knees to Elbows
- 9 Assisted Pullups
- 15 Air Squats
CrossFit Flagstaff
CrossFit Kids
Broomstick Half Mile
10 Pushups
Hollow Rocks/Superman Holds
Skill Review:
Review all movements for Workout
WOD: Broomstick Half Mile (w/ PVC)
- 15 Back Squats
- 15 Front Squats
- 15 Overhead Squats
- 200m Run
- 15 Shoulder Press
- 15 Push Press
- 15 Push Jerk
- 200m Run
- 25 Hang Squat Cleans
- 200m Run
- 25 Snatches
- 200m Run
How High Can You Box Jump?
Buy In:
Find Max Box Jump Height and complete 4 reps at that height
WOD:
2 Rounds of:
- Max Wall Ball Shots
- Max Pullups
- Rest 2 minutes
Rowing Workout
Buy In:
2 Rounds of:
20 side to side hops over barrier
2:00 jump rope/double under practice
10 super slow squats - as a group
5 pushups
Skill Practice: Overhead Squats
WOD
5 Rounds for Time:
- 200m Row
- 10 Sit up wall ball (4-10 lb.)
- 10 Superman (3 sec hold)
Back Bridge Practice
"Little Brothers"
Warmup:
400m Run
15 Super Slow Squats
10 Pushups
Hollow Rocks and Superman Rotations
Skill Test: Grip Test
WOD - "Little Brothers"
2 Rounds for Time:
- 20 Box Jumps
- 10 Slam Ball
- 10 Burpees
- 20 Tuck Jumps
- 10 Slam Ball
- 10 Burpees
Memorial Day Workout
Dylan completed one quarter of the Memorial Day Workout in less than 25 minutes!! Outstanding effort, Dylan. Way to go.
