CrossFit Kids are multi-talented! A big congratulations to Athan Bonavita, who performed as the King in the play Cinderella. He rocked this role yesterday at his school, Corbett Preparatory School of IDS.

Warm up: 400m class run then 3 rounds of: 5 jumping squats, 5 jumping split lunges, 5 Spider-Man lunges

Skill: 5 rounds of:  3 Front squats + 3 push press

WOD:

A) Choice; Crossfit S-WOD, or 12min E2MOM Snatch 80% w/ 3 sec pause at knee. (if snatch isn’t feeling too smooth recommend the latter over going heavy.

B) CF Metcon

C) Back Squat, 3 x 5 @ 82.5%

A) Partner wod: 2rds for time, 1 works 1 rest, both run, 30 power cleans, 30 s2o, 400m run (cut reps/ run in half if you don’t have a partner, (rx 135/95))

B) CF Metcon

C) 3rds not for time; 20’ hs walk, 10 hs push ups

A) Jackie; 1000m row, 50 thrusters (45/35), 30 pull ups, for time

B) CF Metcon

C) For time; 50 toes to bar, 50 push ups (partition any way you like)

Skill: Bench Press 3 x 3 @90% of your 3RM and then. . .

1 x max reps @70% of 3 rm

WOD: Tabata x 4 (20 sec /10 sec off for 8 rounds of each)

4 min of Wall Sit (no hands on knees)

1 min rest

Warm up: skipping relay race then 3 x 5 push ups, 5 sit ups, 5 mountain climbers each leg

Skill: handstand holds and mobility

WOD:
30 squats
Rest 1 min
20 squats
Rest 1 min
10 squats
Rest 2 mins
20 squats

Skill: Sprint trials

50 m sprint x 5 – 1 min rest between sprints

1:1 rest

WOD: Bear complex without dropping the bar: PC-FS-PP (cluster ok) to back rack/BS/behind shoulder press back to front rack = 1 completed round

Teams of 2, 1 works 1 rests

Stagger Starts and jump on the rowers and tires/sledges whenever they’re available

50 Ring Rows

50 KBS 53#/35#

50 Goblet Lunges

50 Burpees

50 Wall Balls