WOD

24
Jul

WOD

CrossFit Fulshear – Fit Kids

Warm-up

Grab a black, purple, or green band.

3 Rounds:

10 X-Band Walks Left

10 X-Band Walks Right

10 Banded Good mornings

Pair up and have one partner grab a barbell.

2 Rounds:

Partner A goes through three movements, then Partner B.

7 Sumo Stance RDLs

7 Front Squats

7 Front Rack Reverse Lunges

*Add light weight to bar

Partner A goes through two movements, then Partner B.

5 Sumo Deadlifts

5 Squat Jumps

Weightlifting

Set 18 minutes on Clock:

Athletes will work in groups of three. One person at each station. Do as many sets as possible in 18 minutes.

1) Sumo Deadlift (sets of x5)

2) Hang on the bar for max time (limit of 60 sec)

3) Box Jumps (sets of x5)

Athletes can add weight to Sumo Deadlift after Coach says “OK”. Be explosive off the floor with perfect posture, then add weight.

Sumo Deadlift

Metcon

Teen RX is 14# Wall Ball to 9′ target

Time Cap = 10 min

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#