CrossFit Kids MagazineWarmup:
- Run
- 10 Air Squats
- 10 Burpees
- 10 KB Swings
- 10 Superman Holds - 3 sec
Skill Review: Rowing and Overhead Squats
WOD: 5 Rounds for Time:
- 10 Box Jumps - 20"
- 10 Pushups
- 10 Overhead Squats - 7#
- 10 Lunge Steps
- 10 Jump Ropes
CrossFit Flagstaff
CrossFit Kids
Welcome Back, Mia!
Max Reps in One Minute...
Warmup:
- Run
- 10 Air Squats
- 10 Slam Ball
- 10 Situps
Skill Review: Shoulder Press / Push Press
WOD: 3 Rounds of the following:
- Max Reps Push Press in 1 minute (PVC - 20#)
- Max Reps Air Squats in 1 minute
- Rest 1 Minute
...and a little game of Dodgeball. Dave joined in the fun!!
Final Kids Class at the Old Gym
WOD:
- 30 Jumping Jacks
- 30 Push Ups
- 30 Squats
- 20 Jumping Jacks
- 20 Push Ups
- 20 Squats
- 10 Jumping Jacks
- 10 Push Ups
- 10 Squats
"Wee Kempie"
Skill Review - Burgener Warmup
WOD: "Wee Kempie"
The Porch:
Row 1000m
30 Clean and Jerks - 19 lb.
Row 750m
20 Clean and Jerks,
Row 500m
10 Clean and Jerks
Pack:
Row 750m
30 Clean and Jerks - 15 lb.
Row 500m
20 Clean and Jerks
Row 250m
10 Clean and Jerks
Puppies:
Row 300m
30 Clean and Jerks - 3 lb.
Row 200m
20 Clean and Jerks
Row 100m
10 Clean and Jerks
Thrusters
Warmup:
2 Rounds of:
- 1:00 Jump Rope
- :30 Squats
- 15 Situps
Skill Work: Thrusters
Skill Test: Grip Test
WOD:
AMRAP in 10 Minutes of:
- 5 Thrusters (PVC - 15#)
- 10 Pushups
- 15 Side to Side Hops
Welcome to CrossFit Flagstaff Kids, Preston. Great to have you in class today!
Chipper
Warmup -
2 Rounds of:
- 1:00 Jump Rope
- :30 Squats
- 15 AbMat Situps
Skill Test: Box Jump for Height
WOD:
"Chipper" - Pack "Chipper" - Puppies
2 Rounds of: 2 Rounds of:
10 Standing Long Jumps 10 Standing Long Jumps 50' Walking Lunges 50' Walking Lunges 15 Kettlebell Swings 10 Kettlebell Swings 15 Pullups 10 Pullups 15 Burpees 10 Burpees 15 Slam Ball 10 Slam Ball
Power Cleans and Box Jumps
Skill Test - Grip Test
WOD - 3 or 4 Rounds of:
- 12 Power Cleans (PVC - 15 lb.)
- 20 Box Jumps (12" - 20")
