WOD – CrossFit Kids


Kids: September 18, 2019

Warm up:

Steal the Bacon:  Divide athletes in two teams and line them up facing each other about 10 m apart.  Give each athlete a number that matches the number on the opposing team. In the middle, place a n item, a band, pool noodle or something to represent “bacon”.  When you call a number those two athletes race to the middle and try to be the first to steal the bacon and bring it back to their line. The other team has the opportunity to tag them on the shoulder before they reach the boundary.  If the team gets the bacon to their line they choose 3 of a movement for the other team to do, if they get tagged them the other team chooses 3 of a movement.

Skill work: 

Ring Rows


Station Rotation:  30 seconds to a minute at each station with a 30 second rest between rounds.  3-4 Rounds.

Ring Rows

Box Jumps

Front Squats

Push Ups