Lil’ Beasts (5-9):
Warmup: Freeze Tag on the Ramp
Skill: 5 Minutes Jump Rope Practice & Box Jumps
WOD: 12 Minute AMRAP “Jump Land”
10 Jump Ropes
5 Jump Squats
5 Box Jumps
Sidewalk Cone Hops
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Future Beasts (10+):
Warmup:”Roxanne”
Start with playing “Roxanne” by The Police, Kids do jumping jacks until they say Roxanne.Every time Roxanne is said you have to do a burpee.Continue throughout the whole song
Skill: Burpee Sandbag Thrusters
(Kids do a burpee on a small sandbag, sandbell or next to a medicine ball. As they come up, they pick up the sandbag, and squat-thruster-toss. Emphasis should be on jumping up while they propel the bag forward, not jumping forward)
WOD: Partner WOD
3 Rounds for time (15 Minute Cap)
Each partner runs 100M run with cone hops relay style
As a team complete 20 KB Swings (can share reps)
As a team complete 30M Burpee Sandbag Thrusters