A 9-year Old’s WOD

After a long day in the office, my girls take over my life. Recently this includes programming as well. Today the honor went to my 9-year old, who decided that after a year of CrossFit, she is more than capable of designing the WOD. She was right.
Warm-up
– half mile run
– handstand walks
MetCon ‘UP-UP-UP’
Rx for 9-year olds. Upscaling in parantheses for Dad…
20-15-10-5 of
– sit-UPs (50lb weighted situp)
– pull-UPs (ring pullups)
– push-UPs (clapping pushups)
+ 1 muscle up for Dad every round
[6:50] (7:28)