CrossFit Indian Trail – CrossFit Kids
Warm-up
3 Rounds
30 Seconds on/off Jump rope
Then….
10 PVC pass through & rotations each side
25 Meter Toy soldiers, lunge walk, figure fours, butt kickers, high knees, jog
:30 Bar hang
10 Light Kettlebell swings
10 Bar shoulder shrugs
10 Goblet squats
Weightlifting
Back Squat (EMOM 7×3 Start at 40% of 1RM)
Metcon
Modified Helen
3 Rounds for time of:
200m Run
15 Kettlebell Swings, red/orange
9 Jumping Pull-ups
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups