Friday, February 26th 2010

CrossFit Kids - Prowlers

CrossFit Kids action

CrossFit Kids - Montrose (Colorado)

Buy in
Big Dawgs and The Porch:
2 x
5 Forward rolls
5 Push ups
5 Handstand Attempts
5 Pull ups

Pack and Puppies:
2 x
5 Forward rolls
5 Push ups
5 Handstand Attempts
5 Pull ups (beginner or assisted okay)

Big Dawgs:
Using 25-30# dumbbells do:

1 squat clean + 8 push jerks
2 squat cleans + 7 push jerks
3 squat cleans + 6 push jerks
4 squat cleans + 5 push jerks
5 squats clean + 4 push jerks
6 squat cleans + 3 push jerks
7 squat cleans + 2 push jerks
8 squat cleans + 1 push jerk

The Porch:
Using 20-25# dumbbells do:

1 squat clean + 8 push jerks
2 squat cleans + 7 push jerks
3 squat cleans + 6 push jerks
4 squat cleans + 5 push jerks
5 squats clean + 4 push jerks
6 squat cleans + 3 push jerks
7 squat cleans + 2 push jerks
8 squat cleans + 1 push jerk

The Pack:
Using 10# dumbbells do:

1 squat clean + 8 push jerks
2 squat cleans + 7 push jerks
3 squat cleans + 6 push jerks
4 squat cleans + 5 push jerks
5 squats clean + 4 push jerks
6 squat cleans + 3 push jerks
7 squat cleans + 2 push jerks
8 squat cleans + 1 push jerk

Puppies:
Using 3-5# dumbbells do:

1 squat cleans + 6 push jerks
2 squat cleans + 5 push jerks
3 squat cleans + 4 push jerks
4 squats clean + 3 push jerks
5 squat cleans + 2 push jerks
6 squat cleans + 1 push jerks


Cash out
Big Dawgs and The Porch:
1:30 total L-sit

Pack and Puppies:
30 seconds total L-sit
Posted by Jeff Martin on February 25 2010 at 06:14 PM

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