Crossfit North Cloud – N.C. Kids
Warm-up
Warm-up (No Measure)
“Circle Run”
Everyone will jog in a circle in the gym, every :30 seconds athletes will stop and perform 5 reps of the movements below.
First 2 minutes – tuck jumps
Second 2 minutes – pushups
Third 2 minutes – burpees
Weightlifting
Deadlift (5 Sets of 5 Reps)
Only use lightweight here!
This should never be a heavy lift today.
Make sure that all athletes are lifting with a flat back and they are using their legs to lift the weight.
Focus on form for today!
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete the following for Max Rounds and Reps in 12 minutes:
200/150 Meter Row
15 Box Jumps or Stepups
10 Push Press (Barbell)
5 Pushups
Game
The “PVC” Pipe Game
-The kids who have come in years past should know the game and be able to explain!
But, here are the basics….
-Every player needs a pvc pipe and will stand in a circle close together.
-Hold the pvc pipe out in front of you straight up and down.
-When Maddy calls a direction (Right or Left), each person must try and grab the person beside them in that direction’s PVC before it falls to the ground.
-Every 4 of 5 rounds have each person take 1 big step back to widen the circle.
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