CrossFit Kids Open Gym

Family Open Gym tomorrow at 9:30

Kids ages 6 & up

609 W. Whitestone Blvd

Cedar Park, TX 78613

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill/Strength
30 heavy Russian swings
Test day!

This will take 26 minutes total time.
In any order

5 minutes to establish max
clean and jerk
Score weight

3 minutes rest

In 5 minutes
row 750 meters
The remainder of time perform
As many ring dips as possible
Score row time and reps for ring dips

Rest 3 min

10 minute amrap
10 Wall ball (20,14)
5 burpees
Score reps

MAD Mobility

Knee on the wall
Roll lats
Roll quads
Shoulder bully

 

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