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Crossfit Kids Blog

CrossFit teens Coquitlam October 2nd

Warmup: 3 rounds
10 PVC pass throughs =>10 sit-up=>10 mountain climbers=> 10 jumping jacks=>10 burpees=>Bear crawl=>High knees=>Side shuffle => 3 broad jumps

Strength:
Push-ups
Goblet squats

WOD:
21 Thrusters
21 KB swings
200 m run
15 Thrusters
15 KB swings
200 m run
9 Thrusters
9 KB swings
200 m run

CrossFit Teens Coquitlam October 1st

Warmup

Tabata Hollow Rocks and Supermans
then:

3 rounds
10 air squats
10 Mountain Climbers per leg
10 Walking Lunges per leg

Strength: 3 rounds
10 DB shoulder press
Farmer’s carry
(REST 90 SECS BETWEEN EACH ROUND)
then..
Review medicine ball cleans and Sumo Deadlift High Pull

WOD: 4 rounds for time
5 medicine ball cleans
10 Sumo Deadlift High Pull
5 medicine ball slams
10 box jumps

CrossFit Teens Coquitlam September 27 th

Warmup: 3 rounds
High knees->Side shuffle->10 pass throughs->20 Jumping Jacks->10 med ball slams->20 lunges ->10 Turkish Get-Up 5 Per Arm

Med ball cleans
Med ball twists

WOD #1: 8:00 AMRAP
6 hand-release push-ups
12 wall ball shots
24 double-unders

WOD#2: Bring Sally Up
When you hear “Bring Sally Down”, do burpee and at the bottom hold a plank until you hear “Bring Sally Up”

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