Kids: September 4, 2013


Kids: September 4, 2013

Bar rows

Bar rows

Warm up:

3 Rounds

20 sec Jump rope

20 sec T-push ups

20 sec Handstand kick ups

Skill work:

Bench drill


AMRAP in a given amount of time of

7 Squats

7 Kettlebell swings

7 Tuck jumps


3 Responses

  1. Eric

    Hey Agoge!

    Starting a CFK class at CrossFit Old Bay and as instructed, searching this wonderful site for some ideas. I came across this one in particular and I, nor some of the finest brains around me, have heard of the “Bench Drill.”
    Could I trouble you for some insight on this?

    Thanks for everything!


    1. KB


      No problem! The Bench Drill is the fix you learned for “sliding” at your CFK Seminar. Hide your toes under a bench and work hard to keep your knees away from the bench as you squat. A parallette works great for smaller kiddos!.

      Hope that helps!

    2. KB

      Also – We also worked on Squats in April 2014 and November 2014 so there might be some more ideas for Skill Work there 😉