CrossFit Georgetown – Youth Program
Activation
Foam Roll: Quads, IT Band, Lower back, Pecs
Activation: 1×10 Wall Dead Bug
Warm-up
Quick mechanics of the Airbike
3 minutes
Game
Tic-Tac-Toe
With a medicine ball
Crab Walk
Bear Crawl
Leap Frog
Burpees
Air Squats
5×20
Form:
Depth
Stance
Chest
Core
Heels
Push-ups
5×20
All options:
Toes
Knees
Banded on rig
Box
Youth Test WOD 1 (AMRAP – Rounds)
10 min AMRAP
5 Push Ups
10 Air Squats
1 Shuttle Run