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P6 CrossFit – Kids CrossFit View Public Whiteboard Metcon (Time) 25-20-15-10-5 RFT Thrusters Sit Ups Run x10 Meters

P6 CrossFit – Kids CrossFit View Public Whiteboard Metcon (AMRAP – Reps) ? sets of ? Minute AMRAP 10 Big Rope Jumps 5 Burpees Agility Movement (create an area where they can do agility drills through a course. Can use a ladder, sticks or whatever just be creative. Rest 1 Minute between sets *Pick up

P6 CrossFit – P6 Event View Public Whiteboard CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack

P6 CrossFit – Team WOD View Public Whiteboard Warm-up Banded 5s -Then- 3 Rounds: 1:30 machine 10 Inchworm 10 Dumbbell Single Leg RDL R/L 10 Single Leg Glute Bridge R/L 20 air squat Suit and Tie (Time) Partner Workout: 175 Double Unders (Partner 1 then switch) 500m Row (Partner 2 then switch) -into- 60 Deadlifts

P6 CrossFit – Kids CrossFit View Public Whiteboard Plank Games (No Measure) Have all athletes hold a plank while the caller gives directions. See who can hold the longest while following the directions of the caller. Examples of things to call out to plankers: Stick Right/left hand in the air Stick Right/left foot in the

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up Rock Paper Scissors (gym edition): Burpee broad jump until you are facing each other with in 2′ of each other). Whoever wins the rock-paper-scissors battle does one rep, the other person does three reps of whatever movement you choose. Metcon (AMRAP – Reps) AMRAP 4 One

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up Turf Shuffleboard – Use a push broom or a PVC pipe and a ball. Set up markers for different distances or see if you can beat your last push! Crazy 7s (Time) 3 Sets of 3 Rounds: 7 Push Press 7 Front Squats 7 HS Kick

P6 CrossFit – Team WOD View Public Whiteboard Warm-up 0:00-12:00 Banded 5s -then- 2 Rounds: 1:30 bike (OR Jog) 15 goblet squats 10 single leg rdl R/L -into workout prep- 2 Sets 2 Bar Muscle Up 4 Squat Clean (building weight every 2 reps) Something good, something bad? Bit of both? (4 Rounds for time)

P6 CrossFit – CrossFit View Public Whiteboard Warm Up Games: Squat Potato (No Measure) PASS THE POTATO (wall Ball) AROUND THE CIRCLE SQUATTING WHEN THE POTATO IS IN YOUR HANDS. WHEN COACH CALLS “FREEZE” RANDOMLY, WHOEVER IS HOLDING THE POTATO MUST DO 2 BURPEES! I am Groot (2 Rounds for reps) 15:00-37:00 10 minute AMRAP

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm Up Games: Squat Potato (No Measure) PASS THE POTATO (wall Ball) AROUND THE CIRCLE SQUATTING WHEN THE POTATO IS IN YOUR HANDS. WHEN COACH CALLS “FREEZE” RANDOMLY, WHOEVER IS HOLDING THE POTATO MUST DO 2 BURPEES! Kids DT (Time) 5 RFT 12 Deadlifts 9 Hang Power