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Wednesday CF kids


Wednesday CF kids

CrossFit Hamptons – CF Kids

Warm-up (No Measure)

3 Rounds

20 sec Squats

20 sec Jumping Jacks

20 sec Push ups

Metcon (No Measure)

Skill Work:

Start on floor– do a couple rounds of holds in each position before moving to the bar. Repeat hanging from the bar with a few rounds of holds in a static hang, superman, and hollow.

Metcon (No Measure)


Rock Around the Clock: Set up 12 cones in a large circle to represent the face of a clock. Athletes perform the designated number of reps of the established movement at each cone.

Each time an athlete completes the lunges at 12 o’clock, do one forward roll before starting again at 1 o’clock

Odds: Push press

Evens: Stationary lunges (for an extra challenge, hold on to your dumbbells)


Angry Birds.

Set up a launching station by attaching bands to rig. Launch dodge balls at a set up of cones (randomly set them up on a bunch of boxes at different heights). Have kids aim the dodgeballs at the cones, trying to get them off of the boxes.

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