CFNS CrossFit Kids 4/27/16

Warm Up-

10 Sit Ups

5 Super Slow Squats

10 Supermans

Side Shuffle to cone and back

Skill-Overhead Squat

WOD-

Rowing Nancy 

3-5 RFT (depending on age)  

400m Row

10-12 OverHead Squats 

CFNS CrossFit Kids 4/20/16

Warm Up-

Animal Warm Up

Conga line with WOD movements 

WOD with a partner

AMRAP in 12 min. 

2 partner tire flips

Partner side shuffle Medball Carry to cone

10 Thruster Passes

Partner side shuffle Medball Carry to cone

10 Partner Squats  

CFNS CrossFit Kids 4/7/16

Animal Warm Up

Shuttle Run Race 

Medball Relay 

WOD

3 Rounds each for time:

With 2:00min on the clock 

150m Run

Then complete as many 

burpees as possible.

Score=# of Burpees