Monday, December 31st , 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Agoge

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 burpees => bear crawl => 10 lunge steps => 6 monkey hangs => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
5 burpees => bear crawl => 8 lunge steps => 4 monkey hangs => basic dot drill x 10 => 50-meter run

WOD –
Varsity:
For time: 20 rounds of Cindy
5 pull-ups
10 push-ups
15 squats

Junior Varsity:
For time: 20 rounds of Cindy
5 pull-ups
10 push-ups
15 squats

Novice:
For time: 20 rounds of Cindy
5 pull-ups
10 push-ups
15 squats

Elementary:
For time: 10 rounds of Cindy
3 pull-ups (progressions or assisted okay)
6 push-ups
9 squats

Preschool:
For time: 5 rounds of Cindy
2 pull-ups (progressions or assisted okay)
4 push-ups
6 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in an L-sit hold

Elementary and Preschool:
Attempt 5 L-sit holds

Posted by Jeff Martin on December 30 2012 at 06:00 PM


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