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

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1: Warm-up (No Measure)

Warm Up

Run 400m

then 3 rounds

10 Goblet Squats

10 Ring Rows

10 Yoga Pushups

2: Metcon (No Measure)


“3 in a Row”(Relay Style)

Trainer gets 2 stacks of 10# bumper plates and has kids get into 2 lines next to each other. The first athletes perform 3 burpees then grabs the 10# weight plate and runs it down to the other end of the gym and then runs back to give the next athlete in line a high five. Have athletes repeat until all weight plates are stacked at the other end of the gym.

3: Metcon (No Measure)




10 burpees 6″ reach(athletes perform burpees under pullup bars, can stack weight plates under bars to jump up on to be able to touch pullup bar with 2 hands)

20 body weight good mornings

6 wall walks

(athletes can split up work how they want, only one athlete working at a time.)