Kids: September 8, 2016

Warm up:

“Whistle” drill:  Start with the first movement in each pairing.  When the whistle is blown (or the Trainer calls “switch”), perform the second movement.  Transition back and forth between the two movements until ready to progress to the next pairing. 

Crab walk & Bear crawl

High knee skipping & Backpedal

Skill work:

Renegade Rows:  Starting in the plank position with light dumbbells in each hand, pull one dumbbell to the same side shoulder, then do a push up.  Repeat on the other side.  This counts as 1 rep.  The unloaded equivalent would be a shoulder tap and should certainly be the starting point for this drill and a modification for many kids.

WOD:

AMRAP in a given amount of time of

3-5 Renegade rows

Run 100m

2 Forward rolls

Game!