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

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1: Kids Warm-up 2 (No Measure)

3 rounds

2 Forward Rolls

10m lunge walk

10m roving plank

Zig zag bear crawl around cones

2: Metcon (No Measure)

Skill 1

Tire flip, jump, deadlift relays

Have athletes form 2 lines. First athletes in line does a tire flip, jump in tire then a tire deadlift. Jumps out then repeat until they get to other end of gym.


Have kids practice crane. Head on floor, knees on elbows and try and balance.

3: Metcon (No Measure)


5 rounds for time

10 sit-ups

DB lunge down 1 on shoulder 1 overhead

10 sit-ups

DB lunge Back 1 on shoulder 1 overhead