Monday, December 18th

CrossFit Kids action photo - Crossfitkidsshoulderpress

Big Dawgs:

Four rounds:
100 M hill sprint
2 muscle ups
10 heaving snatch balances (15#)

*If you do not have rings do 8 pull ups and 8 dips per round.

** If you do not have a hill run 200 M

The Porch:

Four rounds:
100 M hill sprint
3 Jumping Muscle ups
10 heaving snatch balances (10#)

*If you do not have rings do 6 pull ups and 6 dips per round.

** If you do not have a hill run 200 M

Pack:

three rounds:
50 M hill sprint
3 Seated muscle ups
10 heaving snatch balances (PVC-5#)

*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.

** If you do not have a hill run 100 M

Buttercups:

three rounds:
50 M hill sprint
3 squat muscle ups
10 heaving snatch balances (PVC#)

*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.

** If you do not have a hill run 100 M

Please see the video page for muscle up tutorial.

Here is a good explanation of the snatch balance (quick drop).
heaving snatch balance

Posted by Jeff Martin on 12/17 at 07:33 PM

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