Sunday Workout

KIDS AND PRE-TEENS

Warm-Up

5 jumping jacks => bar hang => log roll => bear crawl => broad jump => 5 one-legged side-to-side hops, each leg => 10-meter skip => 10-meter bunny hop

Skill:

Plank hold moving into push-up progression if ready

Jump Rope practice—practice getting consecutive singles or doubles

Wod

8:00 AMRAP
4 Deadlift (Teen)/Sumo ground touch (Elementary) 

6 Jumping Muscle-ups
8 knees-to-elbows or knee raises
12 double-unders or single-unders

Game

Dodge Ball