CFK WEEK OF 12/28/20

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