19th May 2019
CrossFit Kids WOD, May 20, 2019
Crossfit Pre-Teens
Warm-up
Skill
Pull up – skill focus
– Hang
– Kip swing
– Pull up (use bands across rig not from bar)
EMOM 7min
5 x chosen variation pull up work
Metcon
EMOM 30/30 work rest for max reps.
*Buddy up and swap out each movement – motivate each other*
Run scores on whiteboards to tally up
Min 1 – Ring rows
Min 2 –
Min 3 –
Min 4 – Rest
*Buddy up and swap out each movement – motivate each other*
Run scores on whiteboards to tally up
Min 1 – Ring rows
Min 2 –
Min 3 –
Min 4 – Rest
– Rope balance walk
– Ladders
– Hurdles
– Cone agility run
Relay race