13th March 2019
CrossFit Kids WOD, March 14, 2019
Crossfit Teens
Warm-up
Deadball over Shoulder (Weight)
5 deadball over shoulder – work increasing weight
E2MOM
5 x dadeball over shoulder
In rest 5 x ring rows/pull ups/kipping swings/attempts
Metcon (Time)
3 rounds for time
-Airdyne 10/8 Cals
-10 Ball slams
-200m run
-Rest 1 minute in between rounds
-Airdyne 10/8 Cals
-10 Ball slams
-200m run
-Rest 1 minute in between rounds
Options
Bike – reduce cals/ski (8/6 cals)
Slams – reduce weight/db snatch/kb dead
Run – row if no running/100m run
Bike – reduce cals/ski (8/6 cals)
Slams – reduce weight/db snatch/kb dead
Run – row if no running/100m run
Run/jump flow, p chain activation
Deadball tech