CrossFit Salem South, CrossFit West Salem – CrossFit Kids (10+)

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1: Warm-up (No Measure)

Warm Up:

2 Rounds

15 Cal Row

10 Pushups

10 Squats

10 Hollow to superman holds (5 sec ea)

2: Back Squat (5×3)

3: Metcon (AMRAP – Rounds and Reps)


Teams of 2

200m Barbell Farmers Carry

One partner at each end of bar(weight depends on individual athlete)

Light slam ball backwards toss length of gym-One partner goes down the other goes back

Bear crawl rolling slam ball with you-One partner goes down, the other goes back.

*workout can also be done individually. Athlete uses 2 farmer carry barbells.