NC Kids – 06092021

Crossfit North Cloud – N.C. Kids

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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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