CrossFit 305 Kids Class (9am) WOD

Warmup: Agility Drills
Skills: Lsits, Skin the cats, ring holds
WOD: Sprints, squats, burpees, lateral jumps
Game: Team building – Build fort, move fort

WARMUP:  Follow the Coach / Medball Toss / Medball Pass

SKILLS:  Squat Review – Standard Squat / Front Squat / OHS

WOD:  10 Rds, 50M sprint 10 squats

GAME:  Dodge Ball

NUTRITION TALK

WARMUP:  Jump Rope, running, lunging, and bear crawling

SKILLS:  Front Squats (laser beam elbows) / Knees to Elbows, Pullups / Monkey Taps

WOD:  Obstacle Course with Squats after each round

GAME:  CF Dodge Ball

Nutrition Talk! – Where does protein come from?

WARMUP: Crawl through freeze tag

SKILLS: L-Sits / Agility Ladder / Paralette Hurdles

WOD: Alternating L Sits / Plank Holds, Med Ball zig-zag sprint drills

GAME: Steal the Chicken

CrossFit Kids is at 4:30pm today and there is an adult class running at the same time!

CrossFit 305 Kids Tabata Tantrums from Daniel Martin on Vimeo.

WARMUP:

Tabata Tantrums
Agility Ladder
Rope skills

SKILL:

Plank Holds
Squats
Partner medball carry run while teammate holds plank

WOD:

Obstacle course with rope climb

GAME:

Powerball
Shuttle run finisher