Wed 6-20-18

CrossFit Salem South, CrossFit West Salem – CrossFit Kids (6-9)

View Public Whiteboard

1: Warm-up (No Measure)

Warm Up:

3 Rounds

10 light goblet squats

Leg kicks down and back

10 lunge/stretch

skip down and back

10 pushups

high knees down and back

10 situps

butt kickers down and back

2: Metcon (No Measure)


Foam roller bowling-trainer sets up foam rollers at end of gym, athletes use medicine balls to knock them over. After they knock them over that same athlete is responsible for putting them back up for the next athlete to go.

3: Metcon (No Measure)


Fight gone bad style(3 rounds, 1 minute each station. 1 minute rest after every round.

1. Box jump

2. KB sumo deadlift

3. Sit-ups

4. Jump rope

5. Pushup