Friday, September 7th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Palmetto Bay

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Buy In –
Varsity, Junior Varsity and Novice:
5:00
2 forward rolls => balance beam => 5 strict pull-ups => 5 burpees => basic dot drill x 10 => vault

Elementary and Preschool:
5:00
Forward roll => balance beam => 6 monkey hangs => 5 burpees => basic dot drill x 10 => 10”-20” box jump over

WOD –
Varsity:
3 rounds
10 front squats, 95#/65#
200-meter shuttle run (2 x 50 meters there and back)

Junior Varsity:
3 rounds
10 front squats, 55#/45#
200-meter shuttle run (2 x 50 meters there and back)

Novice:
3 rounds
10 front squats, 35#/25#
200-meter shuttle run (2 x 50 meters there and back)

Elementary:
3 rounds
10 front squats, PVC-10#
100-meter shuttle run (2 x 25 meters there and back)

Preschool:
3 rounds
6 front squats, unloaded-PVC
50-meter shuttle run (2 x 12.5 meters there and back)

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Max rope climbs

Elementary and Preschool:
5:00
Rope climb practice

Posted by Jeff Martin on September 06 2012 at 06:00 PM


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