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Midcoast CrossFit – CrossFit Kids

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Warm-up

Crab Walk

Agility Ladder High Knees

Bear Crawl

Agility Ladder Side High Knees

Burpee Broad Jump

Agility Ladder High Knees In and Out

Lunge Walk

Agility Ladder Side In and Out

What’s a Snatch

Working on Snatch form with barbell and dumbbell

Metcon (Time)

Crossfit 17.1 Jr.
10 Dumbell Snatches

10 Burpee Box Jump Over

12 Dumbbell Snatches

10 Burpee Box Jump Over

14 Dumbbell Snatches

10 Burpee Box Jump Over

16 Dumbbell Snatches

10 Burpee Box Jump Over

Game

Roll the dice – Pick a partner, Roll the dice, Whoever rolls higher gets to make his/her partner do the number of reps of Squat Jumps, Push Ups, or Sit Ups the dice show.

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Midcoast CrossFit – CrossFit

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Metcon (AMRAP – Rounds)

EMOM 10

4 Push Press (75/55) (95/65) (115/85)

4 Front Rack Lunges

*2 MINUTE REST*

Metcon (AMRAP – Reps)

AMRAP 5

*SAME WEIGHT BAR AS EMOM

1 Front Squat

3 Burpees over Bar

2 Front Squats

3 Burpees over Bar

3 Front Squats

3 Burpees over Bar

4 Front Squats

3 Burpees over Bar

5 Front Squats

3 Burpees over Bar

* Keep the sequence going until time is called.