CROSSFIT KIDS WOD WEEK OF 12/28/20
Monday, December 28, 2020.
WARM UP:
WARM-UP: 2 sets
100-meter run forward, 100-meter run backward
10 blocked side-to-side hops, 10 blocked front-to-back hops
5 dodgeball throws dominate hand, 5 dodgeball throws weak hand
8 x ring rows, (1) 10 x push ups (2) 10 x box dips
II. 10 min of practice
5 x DL
5 x box jump (building)
(A) 1 x wall crawl -> 8 x Frwd lunges -> 8 x box overs
Partner 1 completes A while partner B does buddy row,
Pre-Teen
3 sets each
2 x Wall crawl ups
10 x Frwd lunges with empty BB
15 x box overs
Partner 1 completes A while partner B does buddy row,
Tuesday, December 29, 2020.
I. stations x 2. rds: jump rope –> duck unders + 1 arm mb press 2 balance –>birddog
II. practice 3 sets: 3 x PVC pass -> 5 x PVC OHS –>7 x true push ups
II. Pull up practice – work in pairs:
A) 30 sec or 8-10 x beat swings or hang
B) 10 x strict pull up switch every 5x
C) 15 x kipping or practice
III. Every other minute EMOM for 8
Every 90 seconds complete:
10 x KB Swings
100 m Sprint
IV. CORE
ALT tabata with a buddy: seated leg up & overs, s2s
V. TUG OF WAR
Thursday, December 31, 2020.
CLOSED FOR NYE