Kids: September 4, 2013

4
Sep

Kids: September 4, 2013

Bar rows

Bar rows

Warm up:

3 Rounds

20 sec Jump rope

20 sec T-push ups

20 sec Handstand kick ups

Skill work:

Bench drill

WOD:

AMRAP in a given amount of time of

7 Squats

7 Kettlebell swings

7 Tuck jumps

Game!

3 Responses

  1. Eric

    Hey Agoge!

    Starting a CFK class at CrossFit Old Bay and as instructed, searching this wonderful site for some ideas. I came across this one in particular and I, nor some of the finest brains around me, have heard of the “Bench Drill.”
    Could I trouble you for some insight on this?

    Thanks for everything!

    -Eric

    1. KB

      Eric

      No problem! The Bench Drill is the fix you learned for “sliding” at your CFK Seminar. Hide your toes under a bench and work hard to keep your knees away from the bench as you squat. A parallette works great for smaller kiddos!.

      Hope that helps!

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