CrossFit Salem South, CrossFit West Salem – CrossFit Kids (6-9)
1: Kids Warm-up 2 (No Measure)
2 Forward Rolls
10m lunge walk
10m roving plank
Zig zag bear crawl around cones
2: Metcon (No Measure)
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
DB lunge down 1 on shoulder 1 overhead
DB lunge Back 1 on shoulder 1 overhead