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CFK WEEK OF 12/7/20

CROSSFIT KIDS WOD WEEK OF 12/7/20

Monday, December 7, 2020.

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
5 pull-ups or 3 negatives / hang L
10 x box dips / 10 x push ups
10 X 1 Leg box sq
1 x wall walk up

II. box jump tag + PULL OVERS + HS

III.3 x 1 M to complete each task

1M – 6 x PC. + Jerks
2M – 6 x burpee + s2s hop
3M – 18 x squats
4M – 6 x burpee + s2s hop

Tuesday, December 8, 2020.

I. shuttle run

  • 1 min of x jump rope
  • 1 min shuttle run
  • 30 sec of inchworms, su,
  • 30 sec plank
  • 30 sec hollow

II. Done in 2 groups – 

3 x 10 beat swings
3 x 5 beat swings banded pull up
partner balance birddogs and standing

  • 1 leg stability drill 20 sec
  • I leg DB DL
  • Kneeling MB chuck to wall
  • 5 x MB BR jumps

III. 

3 x pull up
7 x FS

Thursday, December 10, 2020.

I.  Bupree MB challenge

II. 5 MIN OF HS/VESTIBULAR TRAINING

III. EMOM

(MIN 1): 8 X 1/2 KNEELING SHOULDER PRESS + WT RUN
(MIN 2): 8 X T2B
(MIN 3): 12 X BOX JUMPS
(MIN 4): 12 CAL ROW

IV. 30 x vups

Side EffectOpen Gym and Team WOD