CrossFit Kids
CrossFit Loyalty – CrossFit Kids
Metcon (Time)
4 Rounds:
25 AbMat Sit-ups
60′ plate push
60′ plate pull
25/18 Cal Row
20 Air Squats
4 Rounds:
25 AbMat Sit-ups
60′ plate push
60′ plate pull
25/18 Cal Row
20 Air Squats
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
% Based on 100% of 1RM
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)
50 Strict T2B
AMRAP 30
5- Snatches (Light)
300m run
1- Wall Climb / Rx+ (Rope Climb)
19- Box Jumps
8- Push Press (Light)
9- Pull Ups
For Time:
1000 Meter Row
600m Run
20 C2B
40 Dumbbell Box Step-Ups (50/35# to 24″/20″)
20 C2B
600m Run
1000 Meter Row
Rx+: 10 Bar MUs in place of C2B
AMRAP 12:
15 Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)
The Walking Dead
30 Cal Row directly into..
3 Rounds of:
15 DB Thrusters
12 KB Swings
9 Burpees
3 Min Rest
20 Cal Row directly into..
5 Rounds of:
15 Plate Russian Twists
12 OH Plate Lunges
9 Plate Raises
3 Min Rest
10 Cal Row directly into..
7 Rounds of:
15 Jumping Air Squats
12 Sit-ups
9 Pushups
15 Mins to Find a Heavy Complex
3 Rounds
500m Row
21 Wall Balls (20/14)
15 Pull Ups
9 KB Swings (32/24)
4 Rounds:
1 Minute Pull-ups
1 Minute Weighted Box Step Ups (50/35)
1 Minute Sit Ups
1 Minute Calorie Row
1 Minute Rest
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes