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)
10x one arm kettlebell deadlift
10x five second goblet squat
100m run
Kettle bell deadlift
Working up the kettlebell deadlift ladder
8kg, 12kg, 16kg, 24kg, 32kg
Metcon (Time)
4 rounds for time
4x kettlebell swings
4x plate ladder jumps
4x plate overhead squats
Game (AMRAP)
Race to tally knees to chest
Athlete in gymnastics crunch
Ball on shins, bring to chest throw to buddy
continue…
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