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CFID Kids 01.13.19

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Warm up

Teams: everyone goes twice

Crab walk first half of rig

Duck walk second half of rig

Sprint return

Shoulder and ab warm up

Medball overhead passes with flutter kicks

Planks elbow to long arm cycles


WOD prep

  1. Hand Stand Push up, or inverted box push up, or Z Press
  2. Plate squat Therapy

WOD 5 rounds for time

8 Box Step ups

6 Hand stand push ups

4 plate squats