908 2nd Ave, Unit F
Canyon, TX 79015



June 20, 2016

Palo Duro CrossFit – Lil Beasts

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Warmup: Farmers vs. Lumberjacks

Skill: The Rock & Roll

Here, we are working on developing a kids ability to come out of a forward roll without using their hands. Athletes start with a slow squat down, roll backward towards their upper back, and roll forward back onto their feet landing in the bottom of a squat position and standing back up. This exercise is very similar to a ‘reverse burpee.’ Be sure to remind kids that gymnastics is all about body CONTROL- movements are slow, controlled and coordinated. For some this will come easily, while others may require some development.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

WOD (5-8 years old)

8 Minute AMRAP

3 Mini Laps

3 Rock & Rolls

6 Burpees

Metcon (AMRAP – Rounds and Reps)

WOD (9 years old and up)

12 Minute AMRAP

1 Funicide Run

5 Rock & Rolls

10 Box Jumps

10 Dips

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