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Wednesday Kids


Wednesday Kids

CrossFit Hamptons – CF Kids

Metcon (No Measure)

Warm up:

3 Rounds

30 sec Jump rope

30 sec Squats

30 sec Push ups

Skill work:

1) Vertical Jump to Target (pull up bar)

–progressively raise the pull up bar… see how high they can jump!

2)Overhead toss

–Keep pull up bars set up… practice throwing the ball so it goes over the pull up bar… can gradually raise it, and/or do it as a relay


Line up across from a partner, 10-20ft apart

–While one partner Performs 7 Med ball Deadlifts, the other performs 7 Sit ups.

–Using an overhead pass, the medicine ball is thrown to the other partner and the roles are reversed.

–Once the ball is passed back to the original partner the reps decrease by 1 so that each partner does 7-6-5-4-3-2-1 of both movements.


Splat and/or Red Light Green Light

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