We went over to the local high school track and I put them through the following workout:
4 rounds for time of:
10 air squats
12 year old - 13:43
10 year old - 13:55
It was interesting to watch them do this. First of all kids do not have the mobility issues that adults do so their form was damn near perfect on the run and both of them basically touch their tushes to the ground in the squats. I'm not gonna lie. I was a little jealous of how low they can both get. They needed so coaching on the lunges and they wanted water after every lap but otherwise they kept moving really well. The 10 year old came out too fast on her run and did the first 400m in 2:13. My 12 year old was a little slower and steady at 2:17. By rounds 2-4 they were running the straightaways and walking the shorter curves but they never quit.
When we were done the youngest says to me "Why do you do this five days a week? You must be nuts!" Then she complained about her legs for about an hour which means she will fit right in with the rest of the CrossFitters that I know. Later she tells me that from now on I need to refer to as the "Wodaughter". No paternity test needed with that one…