Tuesday December 30, 2014

CF Kids Final 124-0002.jpg

Ages 6-9

Warm-Up:
Bear crawl => 5 one-legged side-to-side hops, each leg => speed ladder => 5 lunge steps => broad jump => 25-meter high knees => 25-meter side shuffle

Focus: Push Press

WOD
5 rounds
10 push press, unloaded-8# dumbbells

10 burpees
10 tuck jumps over bar

Ages 10-13

Warm-Up:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => speed ladder => 10 lunge steps => 3 broad jumps => 50-meter high-knee skip => 50-meter carioca

Strength: Strict Press  4x4   45/35/15 (work in groups)

WOD:
5 rounds
8 buree over the KB
12 KB swings 35/26/18
24 double-unders (3x singles)