CrossFit Kids | Forging the Future of Fitness

Monday, July 9th 2012

CrossFit Kids

AKP CrossFit Kids

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => box jump snake x 5 => agility ladder => basic dot drill x 10 => 25 M prowler push => vault

Pack and Puppies:
3x or 5:00
Bear crawl => box jump snake x 3 => agility ladder => basic dot drill x 10 => 15 M prowler push => vault

WOD –
Varsity:
4 rounds
With dumbbells, 40# set/30# set
5 hang power cleans
5 front squats
5 push press
200 M run

Junior Varsity:
4 rounds
With dumbbells, 25#/20#
5 hang power cleans
5 front squats
5 push press
200 M run

Novice:
4 rounds
With dumbbells, 20#/15#
5 hang power cleans
5 front squats
5 push press
200 M run

Pack:
3 rounds
With dumbbells, 15#-25#
5 hang power cleans
5 front squats
5 push press
150 M run

Puppies:
3 rounds
With dumbbells, 5#-15#
5 hang power cleans
5 front squats
5 push press
100 M run

Cash Out –
Varsity, Junior Varsity and Novice:
3 sets max strict pull-ups

Pack and Puppies:
3 sets max strict pull-ups (assisted or progressions OK)

Posted by Jeff Martin on July 08 2012 at 06:00 PM

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