Monthly Archives: August, 2016

Citadel Kids – 2

August 30th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit Kids

Warm-up

Leg Swings – 20 ea

20 ft side shuffle x 2

20 ft highknee skip x 2

Arm Circles – 20 both directions

Introduction of Skill:

Mechanics of an Air Squat

Gymnastics

3 Rounds For Time:

3 Forward Rolls

10 Mountain Climbers

20 Box Jumps/Step-Ups

Cool Down

3 Sets of Planks: 30 – 45 sec holds

cool down stretching and review of new skill

Citadel Kids 1

August 29th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit Kids

Day one: Introduction & Baseline

Warm-up

200m Indian Run

Cossack Sq – 5 ea way

Bear Crawl (20 ft)

Couch Stretch (60s ea)

Seal J. Jacks x 20

Metcon

Baseline (Time)

Run 200 meters

30 Air Squats (to medball)

25 Sit-ups

20 Push-ups (box if needed)

15 Ring Rows

Cool Down

Wall Ball Basketball