CrossFit Kids
General W/U
Specific W/U – 5 minutes of banded shoulder mobility followed by 3 rounds of the following with a bar:
5 – Stiff Leg DL (3 sec. down/up)
5 – Standard DL (3 sec. down/up)
5 – FS (3 sec. down – 3 sec. hold at the bottom – explode up)
WOD
DL – 5,5,5,5,5 – W/U -5@50%, 5@ 60% and then your 5 working sets progressing ~5% per lift up to 85-90% of 1RM
FS – 5,5,5,5,5 – W/U -5@50%, 5@ 60% and then your 5 working sets progressing ~5% per lift up to 85-90% of 1RM
