CrossFit KiDs Term One Week 4

CrossFit D.E.C.K – CrossFit Kids 5+

Mobilites (No Measure)

5 controlled spins each way

Wrists

Elbows

Shoulders

Waist

Knees

Ankles

5 second plank

10 Brain bursts (opposite arm & leg)

5 second plank

5 second hollow hold

10 dead bugs

5 second hollow hold

10 slow controlled air squats

10 second hold in bottom of squat

Warm-up (No Measure)

19.1

The Open WOD

7 Minute AMRAP

10 Wall Balls

10 Calories Rower

Strong Jumps! (Time)

21-15-9

Plate jumps. 20kg plate upwards

Dumbbell Thrusters. 5kg front rack use ball for depth

Jump Jump Nutrition

End to end rock paper scissors jump

Winner guesses Protein or Carbs

Winner moves on, Wrong answer goes back of line

Courage, Commitment, Community.