The workout below is an example of a CrossFit Kids Workout of the Day (WOD) for children aged 5-12 years.
For some great articles of the benefits of CrossFit Kids programs please view the following links:
WARM UP
Move around the cones and FREEZE: Set up cones in a circle. Athletes run move around the circle in whatever fashion the trainer calls out. When “Freeze!” is called, athletes try to stop as quickly as possible and freeze like a statue.
SKILL
Wall up -> Roll out: Athlete performs a wall up to the point that they can safely control. Trainer assists at ankles (as needed) to transition to handstand and forward roll out.
WOD:
AMRAP 10:
5 Inchworm push ups
10 Air squats
Run 150m
GAME
Barnyard Upset