CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
5 Rounds for time of:
20 Wall Balls
10 KB Swings
20 Box Jumps
10 Toes to Bar
20 Double Unders
RX 14/10, 53/35, 20
RX+ 20/14, 70/53, 24/20
22 minute time limit. No ego.
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
3 rounds
200m row
5 walkout w/ push-up*
10 supermans (back extensions)
15 mt climbers(2 count)
*start standing, walk hands out to plank, perform a push up, walk hands back to standing
Empty Bar-45-50-55-60%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 25 sit ups. Press at 0:00, Sit ups at 1:30, Press at 3:00, Sit ups at 4:30, etc.
Three Rounds for time of:
15 Power Cleans 135/93
12 Bar Facing Burpees
2 sets of:
1 minute Lizard pose
https://www.msn.com/en-us/health/exercise/yoga/lizard-pose/ss-BBtOhtN
30 second downward dog to switch sides
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
For time:
Row 1000 meters
25 Bar Touch Burpees
When the clock strikes 10 minutes, perform the following :
Three rounds of:
50 walking lunge steps
20 Push Ups
When the clock strikes 20 minutes, perform the following for quality:
Three rounds of:
10 Side Plank Hip Bridges/side
10 plank kick backs/side
10 plank knee to elbow, cross body (5 per side)
Note time for the first portion only. The second portion should be done quickly, but with a focus on GREAT push up form and unbroken lunges. The third portion will be counted out by your coach, stick with the pace.
