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WARM- UP
3 ROUNDS
:30 SEC. LIGHT JOG
10 SQUATS 3-2-1 SLOW COUNT ON THE WAY BACK UP (SLOW ASCENSION)
:30 SEC. WALL SIT
10 HALF BURPEES
:30 SEC. PLANK HOLD
10 HIGH PLANK TO LOW PLANK (UP/DOWNS)
WOD
15 MIN EMOM
(WEIGHTED VEST / WEIGHT BACKPACK OPTIONAL)
10 AIR SQUATS + 5 BURPEES
CROSSFIT KIDS
WARM-UP
Stinky sock races. (SEE VIDEO) Race your mom, dad, sister, brother…
WOD
KIDS
30 sit ups
25 air squats
20 push ups
15 lunges
10 burpees
5 Stink Bug Push Ups
PRE-TEENS/ TEENS
100 Sit ups
80 Air squats
60 Push ups
40 Lunges
20 Burpees
10 Pike Push Ups