CFOIB Kids:

warm up:

3x

3 inch worms=> skip 25m=> 30sec hold in bottom of squat

skill:

agility ladder

WOD:

*if weather permits we will run 1 mile for time

Cash Out:

15 partner throw downs

CFOIB Kids:

warm up:

row 4:00 min or Fishy Game

2x

5 single leg hop R=> 5 single leg hop L=> run 100m=> 5 burpees

skill:

3 reverse pull ups

5 inch worms on box

5 wall walks

Partner Handstand Holds

WOD:

AMRAP 8:00 min

15 jump rope

7 G2O (ground to overhead ) PVC-10# DB

GAME & Healthy Snack

CFOIB Kids:

warm up:

row on your own 4:00 min or play the fishy game

25 jumping jacks=> 10 mountain climbers=> 5 push ups=> 10 air squats=> 10 PVC

group 400m run

skill:

hollow rocks

inch worm holds off box (up on toes)

wall walks

WOD:

“see the mat & do the work”

*athlete will run 1 at a time 25m to pick a “mat” and run back to reveal a “move” that was written on the bottom of the mat they chose.  The whole group will implement the move together.

GAME – Kids Choice

CFOIB Kids In Training for Myrtle Beach Mud Run this May

warm up:

5:00 min of shuttle run relays

skill:

hollow holds

hollow rocks

teeter totters ( with a target)

inch worm on box ( focus on active shoulders)

WOD:

CF Baseball

GAME & Healthy Snack

CFOIB Kids:

warm up:

2x

6 walking sampsons=> bear crawl thru cones=> 3 broad jumps=> 15 jumping jacks

skill:

gymnastic lunge

teeter totter

WOD:

10 air squats

run 100m

9 air squats

run 100m

8 air squats

*continue till down to 1 air squat

GAME

CFOIB Kids:

Warm Up:

10 jumping jacks=> 5 air squats=> 20 jumping jacks=> 10 air squats

100m group run with 4# med ball

Skill Work:

*rotate through stations of:

reverse pull ups

monkey hangs

pull up progression (knees on ground)

WOD:

AMRAP:

5 burpees

10 MB Deadlift

run 50m

GAME:  Kid’s Choice