CrossFit Glen Burnie (CFGB) CrossFit Kids programming is designed to include a warm-up, a focus movement, a workout of the day (WOD) and a game. Some samples of our programming from our amazing August classes are provided below. A trainer (or two) will on-hand at each session to provide instruction and coaching.
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CFGB Kids for Thursday August 28, 2014 10:30 to 11:15AM
Warm-Up:
3x or 5:00
Bear crawl => 10 jumping jacks => 5 super-slow squats => 5-10 seconds in the bottom of the squat => 5 lunges => speed ladder => basic dot drill x 10 => 25-meter skip => 25-meter high knees
Focus: Angry gorilla
WOD:
8:00-10:00 AMRAP
1 rope climb
10 deadlifts, unloaded-4kg kettlebell
4 x 10-meter shuttle run
Game:
5:00-10:00
Powerball
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CFGB Kids for Sunday August 31, 2014 at 2:30PM
Warm-Up:
3x or 5:00
Arm circles, forward/backward => leg swings, forward/backward and side to side => 3 handstand holds/attempts => 5 super-slow squats => 5-10 seconds in the bottom of the squat => basic dot drill => 5 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter run
Focus: Angry gorilla focus on keeping the chest up
WOD
8:00 min AMRAP
75 -meter row
10 wall ball shots, 4#-8#, 6’-8’ target
5 pull-ups (progressions or assisted okay)
Game:
5:00 -10:00
Ring fun