CFOIB Kids learning to be leaders!

Alyssa leads the group in their warm up

warm up:

5:00

group warm up

skill:

walking lunges

WOD:

8:00-10:00 AMRAP

4x 10m shuttle run

4  hang power cleans (unweighted – 10lb medball)

8 lunges

Game & Snack

warm up:

group stretches

shuttle relay races

skill:

“DSDS” drills and skills

WOD:

CFOIB Kid Baseball

Team A versus Team B

Home:  forward roll to stand

First Base:  4 KB DL

Second Base:  6  “DSDS” (unweighted- PVC)

Third Base:  8 box jumps – step down

*complete AMRAP each person woking on their own

GAME & Snacks

warm up:

Group Stretching

2 x

bear crawl 15m

15 jumping jacks

6 alternating sampson stretch

skill:

The Clean

WOD:

AMRAP in 3:00

3 MB Cleans

3 MB Front Squats

then

row for 500m

Game:

Disco Freeze Tag

Shallotte Parade tomorrow!

Meet at Lowe’s Home Improvement 9:15 & join the CFOIB FUN!

warm up:

2:00 min Group Stretches led by CF Kid (working on leadership skills)

3:00 min Fun Game of Burpee Freeze Tag

skill:

front squats (unloaded/PVC – empty bar)

WOD:

AMRAP in 6:00

in teams of 2

run 200m

burpee medball pass x 6

GAME & FUN Game!  Kid’s Choice Today

Calling all CFOIB Kids to walk/WOD with CrossFit OIB in the Shallotte Parade this Saturday December 6th

warm up:

3 min of group led stretching

3 min of “Don’t knock down my pizza”

skill:

squats

WOD:

“Bring Sally Up”