Miles Does His First CrossFit Kids WOD
3x or 5:00
5 walking lunges => bear crawl => 1 beginner rope climb => basic dot drill x 10 => broad jump => 5 super-slow squats
With no precise directions, I just had him bear crawl back the distance he did the walking lunges. I also assumed the lunges were five per leg. We don't have a rope climb setup so I had him do 10 bodyweight reverse rows. He did five broad jumps as one seemed kinda' silly. How slow is a super-slow squat? I had him do 3 seconds down and 3 seconds up. Miles complete three rounds.
7:00 AMRAP
5 deadlifts, unloaded-10#
60-yard run
Miles used a 10 pound bar w/ two 5 pound plates for his deadlifts. I guestimated the 60 yard run. He completed four full rounds and 5 additional reps of deadlifts. I'm proud of my boy! His face was red like a true Crossfitter when he finished!
