Sunday, February 1st 2009

CrossFit Kids – Sports Specific Workout

CrossFit Kids action

Big Dawgs:
Perform the following for ten minutes:

Using chalk or tape mark a 12″ x 12″ target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 5 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the targett 5 times. For every time you miss do 10 pushups and 20 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

For extra credit try kicking the soccer ball rather than throwing it

Pack:
Perform the following for eight minutes:

Using chalk or tape mark a 12″ x 12″ target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 3 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the targett 5 times. For every time you miss do 5 pushups and 10 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

For extra credit try kicking the soccer ball rather than throwing it

Puppies:
Perform the following for six minutes:

Using chalk or tape mark a 12″ x 12″ target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 3 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the targett 5 times. For every time you miss do 5 pushups and 10 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

For extra credit try kicking the soccer ball rather than throwing it

Leave a Reply

*

captcha *