http://crossfitmilford.com/posts/bullet-proof-coffee-and-the-facts

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– x band walk
– ring row complex
– goblet squat
– double unders

FITNESS-
3 sets of
5 back squats
2 min row sprint
rest 3 min

3 sets of
5 goblet squats
5 burpees
60 sec AD sprint
rest 3 min

12 min Emom
odd – 100m run
even – 10 WB

PERFORMANCE-
3 sets of
5 tough back squats
2 minute row @ max effort
rest 3 minutes

*rest 3 minutes before next one

3 sets of
5 hang squat cleans
5 burpee pull ups
200m sprint

*rest 3 minutes before next one

12 minute EmOM
odd = 200m run
even = 15 wall balls, 20/14#

Kids & Teen Competition – May 18th at CFM

A message from Coach Gina

Sunday, May 18th we are hosting our 2nd annual Kids & Teen Competition. Last year was a great success with over 100 athletes in attendance.

The event is open to all CrossFit kids between ages 8-17 years old. We will run 3 workouts per age group, starting at 9am. We will need volunteers to move equipment around (set up) and counters for each athlete. Please plan to stop by and support our young athletes, this is a GREAT day!

Age Groups:
8-10
11-12
13-14
15-17

Here are the workout descriptions and weights by age group.

WOD #1: “John Deere”

7 Min. AMRAP
50 Meter Sled Push
50 Meter Farmers Walk

ages: 8-10
no weight on sled
10lb. Farmers Walk

ages: 11-12
15# on sled
20# Farmers Walk

ages 13-14
35# on sled
35# Farmers Walk

ages 15-17
70# Boys/50# Girls on Sled
55# Boys/35# Girls Farmers Walk

WOD #2: “Frozen”

10 Min. AMRAP
7 Thrusters
5 Box Jumps
3 HPC or Kettle Bell Swing*

ages: 8-10
15# Thruster
15″ Box Jump
10# Kettle Bell Swing

ages: 11-12
33# Thruster
15″ Box Jump
24# Boy/15# Girl Kettle Bell Swing

ages: 13-14
45# Thruster
20″ Box Jump
45# Hang Power Clean

ages: 15-17
75# Boy/55# Girl Thruster
24″ Boy/20″ Girl Box Jump
75# Boy/55# Girl Hang Power Clean

WOD #3: “Skylander”

12 Minutes on the Clock;
Top of every 3 minutes:

ages 8-10 AND 11-12
150 Meter Row
100 Meter Run
AMRAP Burpees

ages 13-14 AND 15-17
250 Meter Row
200 Meter Run
AMRAP Burpees

Score is Total Number of Burpees.

Please register in advance so we can supply each Athlete with a T-shirt & Swag Bag. Any questions please email Kathy@crossfitmilford.com




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