OCF offers a great CF Kids Program!
RX
1. Mobility
Lizard, 2min./side
Seated Straddle, 4min.
2. Warm-Up
4 Rounds
5 Burpees
10 Air Squats
20 Double Unders
3. Strength
Find 1RM Front Squat
4. MetCon
AMRAP 5 Minutes
30 Alternating pistols
30 Box jump-overs 24/20″
Then max squat cleans 155/105lbs in remaining time
(RX+ 185/125lb SC)
SCALED
1. Mobility
Lizard, 2min./side
Seated Straddle, 4min.
2. Warm-Up
4 Rounds
5 Burpees
10 Air Squats
40 Single Unders
3. Strength
Front Squat 5x5
4. MetCon
AMRAP 5 Minutes
60 Air Squats
30 Box jump-overs 20/16″
Then max squat cleans 135/95lbs in remaining time
COMPETITION
1. Side Work
15 Rounds
20 Calorie row
Rest 30 seconds
