Friday 7.13.18 XFit Kids

Warm-up

:40 high knees :20 rest
:40 butt kicks / :20 rest
:40 squat jumps / :20 rest
:40 jumping jacks / :20 rest
X2

Skill

Med ball cleans- deadlift, shrug, squat, flip wrists, stand 5×10
Med ball front squats- ball in front of face 5×10
Med ball push press- dip, stand, toss, catch 5×10
Wall balls- clean, squat, stand, toss, catch, repeat 1×5

Strength

Deadlift- 2×2 moderate weight jumps
Deadlift- 10×1 – hit each lift, so moderate weight jump
Rest :90 between each lift and complete 10 split squats on each leg during rest.

Metcon

15 AMRAP
10 cal row
20 wall balls
30 barbell lunge- 15 each leg

 

By | 2018-06-26T17:44:34-04:00 July 12th, 2018|CrossFit Kids|Comments Off on Friday 7.13.18 XFit Kids