CFNS CrossFit Kids 8/25/14

Warm Up-

10 arm circles forward/backward =>

Bear Crawl => Forward Roll =>

2 Broad Jumps => 4 Monkey Hangs

50m Run

Skill-Front Squat

WOD 

12-9-6-3

Front Squats

Push Press

Walking Lunges

Challenge 

3X 

Max L-Sit

CFNS CrossFit Kids 8/21/14

GAME DAY!!

Water Balloon Fun!!!!

CFNS CrossFit Kids 8/20/14

Warm Up- 

Roving Plank Circle

WOD-

Partner up and go in two heats! 

20-15-10

Wall Balls

Weighted Sit-Ups w/ Wall Ball

Wall Ball Step Ups

Game-Balloon Pong

CFNS CrossFit Kids 8/7/14

Warm Up- 

Build a Fort~Move a Fort

Focus:
Press; focus on holding the sky up

WOD:
8:00-10:00 AMRAP
10 presses, unloaded-10#
10 Box Jumps

Game: Quicksand

CFNS CrossFit Kids 8/6/14

Warm-Up: Medicine ball relay

Focus:
Front squat; focus on laser elbows throughout the movement

WOD:
8:00-10:00 AMRAP
3 pull-ups or monkey hangs
9 front squats, unloaded-8# dumbbells
12 side-to-side hops

CFNS CrossFit Kids 8/4/14

Warm-Up: 3x
10 jumping jacks => 5 super-slow squats => forward roll => 5-10 seconds in the bottom of the squat

Focus:
Box jump; focus on knees out in jump and landing (on box and back on the ground)

WOD:
3-4 rounds
100-meter row
10 box jumps, 12”-24”
8 push presses, unloaded-8# dumbbells