WOD

8
Jan

WOD

CrossFit Fulshear – Fit Kids

Warm-up

6 Minutes of “PVC Pipe Game”

Then with an empty barbell (teens)/DBs (kids):

2 Rounds of:

8 RDLs

8 Front Squats

8 Push Press

8 Back Squats

8 Goodmornings

8 Bent-over rows

*Your athletes can put down the bar and rest between movements as needed.

Weightlifting

Rep Scheme (Teens):

5, 5, 5, 3, 3*

*Enter heaviest set of three into Wodify

Rep Scheme (Kids):

5 x 5

Deadlift

Metcon

Metcon (AMRAP – Reps)

3 Rounds 30s work/30s rest:

1a) Wallballs

1b) Box Jumps w. step down

1c) Single-Unders

1d) Russian Twists w. a plate

1e) Burpees

*Score = Total Wallballs + Burpees

TEENS: (14, 10) (20, 16) (15, 10)

KIDS: (6, 4) (20, 16 Step-ups) (5, BW)