CrossFit D.E.C.K – CrossFit Kids 5+

Mobilities #2 (No Measure)

Mobilities:-

Wrists

Elbows

Shoulders

Palms up and down

Twists

Hip Sweepers

Ankle spins

Brain bursts

Air squats

Warm that little big soul (No Measure)

30 seconds each

Tall Jumps

Windmill Stretch

Mountain Climbers

Plank twists

Knee Pushups

Dead Bug rolls

Lunge Pulse

Duck walk hold

2 minutes machine work (Distance)

Pick a bike or a rower

2 minutes of moderate pace

Warm-up (No Measure)

7 minute AMRAP

30 second stations

Push Press Dumbbell or red bar

Front Squat Dumbbell

Burpee to pull up bar

Weightlifter Skill work

Burgener warm up Snatch and Clean

Push Jerk

Split Jerk

Front Squat

Thruster

Decompression Cool Down Kids (No Measure)

Nutrition. Protein. Carbs. Nutrients.

Knee to chest walk

Downward dog calf pump

Eagles

Inchworm up to Jefferson curls

Rainbow reach

Straight leg hamstring

Cross leg forward reach

Metcon (No Measure)

Game

Hoop Jump. Teams

Using two hoops that must touch throughout the crossing get from one side of Gym to other