Day 1 of the Kids Ninja training course here in Canberra at CrossFit SFS was a HUGE hit..
Had an awesome time and the kids did an amazing job.
Want your kids involved?? Hit us up we still have 2 spots left on Mon & Wed each.
3 laps shep
10 ea OH KB lunges (1 bell only)
5 ea KB windmills
Lifting – 12 min EMOM
Odd: 20 sec bottom/top ring holds
Even: 10 sec chin over bar
50 adv | 35 Int/beg cals rower
Then straight into
3 rounds for total time
5 squat snatch
Adv : 70/45kg
Int/beg: 40/30kg (scale load as needed & snatch anyway)
10 KBS 32/24kg Adv | (24/16kg int/beg)
15 bar facing burpees
Score = time including rower