CrossFit Kids | Forging the Future of Fitness

Saturday, April 21st 2012

CrossFit Kids

Varsity, Junior Varsity, Novice:
3 x or 5:00
100 M run => Sprint 20 M => 180 degree turn run backwards 20 M => 180 degree turn sprint 20 M => High knee Skip 20 M => 180 degree turn high knee skip backwards 20 M => Basic Dot Drill 10 Times

Pack and Puppies:
3 x or 5:00
50 M run => Sprint 10 M => 180 degree turn run backwards 10 M => 180 degree turn sprint 10 M => High knee Skip 10 M => 180 degree turn high knee skip backwards 10 M => Basic Dot Drill 10 Times

WOD Demo

Varsity:
5 rds
10 Dumbbell Thrusters, totaling 1/2 bodyweight
20 Plate lunges 45/25

Junior Varsity:
5 rds
10 Dumbbell Thrusters, totaling 1/2 bodyweight
20 Plate lunges, 15 pound

Duncan Martin - 11:03
25 pound Dumbells/15 pound plate

Novice:
5 rds
10 Dumbbell Thrusters, 10-15 pounds
20 Plate lunges 10 pound

Pack:
3 rds
10 Dumbbell Thrusters, 5-8 pounds
20 Plate lunges 8-10 pound

Puppies:
3 rds
10 Dumbbell Thrusters, 3-5 pounds
20 Walking lunges

Varsity, Junior Varsity, Novice:
2 x
1:00 Jump rope
15 Toes to bar
20 Sit ups

Pack and Puppies:
2 x
1:00 Jump rope
10 Toes to bar (or progressions)
10 Sit ups

Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on April 20 2012 at 06:00 PM

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