CROSSFIT PRETEENS WOD (8-11 YEARS OLD)
Warm-up:Mixed Tabata:
V Ups
Squats
Tuck Jumps
PVC Press
Pre WOD
Push Press
WOD:
21-15-9
Push Press
30-20-10
Jumping Lunges
Post WOD
3 attempt at max unbroken double unders or single unders.
or game coaches choice.
Teens 12+
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Team Barbara on the run for time
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
800 m run
*The movements must be completed in order. Divide the reps and run as you like.
Options for pull-ups:
Bar box assisted
Ring rows
Post WOD:
Foam roll for 5 minutes
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