CrossFit 5150 – CrossFit Kids

Warm-up

Warm-up (No Measure)

tabatta plank

tuck jumps

Skill Work

Metcon (No Measure)

practice Jumping rope

10 mins

Metcon (Distance)

Row 5 minutes

Warm-up

Warm-up (No Measure)

3x or 5:00

Handstand hold/attempt => handstand walk or bear crawl => 3 cartwheels

10 arm circles forward and backward => 10 arm swings forward-backward and side-to-side

5 jumping blocked squats => 5 burpees => 5 push-ups

10-second active hang => 3 strict pull-ups

100-meter run

Skill Work

Metcon (No Measure)

Press – neutral spine and safe overhead position

Push press – review dip mechanics

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12:00

12 dumbbell push presses

6 burpees

200-meter run

Metcon (Time)

3x

1:00 plank

10 toes-to-bar or best effort