WOD

3
Jan

WOD

CrossFit Fulshear – Fit Kids

Warm-up

Grab boxes and dumbbells

Then,

20 Alt. Box Step-ups

20 Bent-over DB Rows

20 Hollow Rocks

15 Box Jumps w. step down

15 DB Push Press

15 Knee Lifts

10 Box Jumps w. step down

10 DB Curls

10 Knee Lifts

Weightlifting

1a) Shoulder Press (from the rack) 5 x 5

1b) Pull-ups (5 x 5) or Ring Rows (5 x 15)

*Increase weight every set on shoulder press

* If athlete can do pull-ups, then 5 x 5, otherwise 5 x 15 ring rows

Shoulder Press

Metcon

3 Rounds:

AMRAP 3

9 Box Jumps

6 Push Press

3 Knee Raises

Rest 1 min

* Ages 7-10 use Dumbbells for push press

* Ages 11-15 use Barbell for push press

Metcon (AMRAP – Reps)

3 Rounds:

AMRAP 3

9 Box Jumps

6 Push Press

3 Knee Raises

Rest 1 min