Crossfit North Cloud – N.C. Kids
Warm-up
Warm-up (No Measure)
3 Rounds: 1:00 Each
1 – Burpees
2 – Jog
Skill Work
Metcon (No Measure)
CFNC “How to” Series:
-Pushups
-Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
7 MIN AMRAP:
Run 100 Meters
7 DB/KB Swings
7 Ring Rows or Pull Ups
Game
Divide into two teams. Make sure the play area is also divided into two sides. Have an item that belongs to each team that the other team is going to try to capture. This is their “flag”, On go each team is going to try to get the others flag from their side and bring it back to their teams side. If tagged while on the opponents side, the player must go to the opponents “jail”, a sectioned off area in the other teams side. To get free from jail a team mate has to come get them and safely escort them back to their side without being tagged.
crossfitnorthcloud.com 