CrossFit Kids | Forging the Future of Fitness - Saturday, December 29th 2012

Saturday, December 29th 2012

CrossFit Kids

CrossFit For Hope: Drowning Prevention Initiative

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

On January 20, 2013, the Gauntlet will be at the Los Angeles Fitness Expo.
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
10 lunge steps => 2 cartwheels => 5 pull-ups => 10 push-ups => 15 squats => 50-meter high knee skip => 50-meter side shuffle

Elementary and Preschool:
5:00
10 lunge steps => cartwheel => 4 monkey hangs => 5 push-ups => 5 squats => 25-meter high knee skip => 25-meter side shuffle

WOD –
Varsity:
6:00 AMRAP
135#/95#
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Junior Varsity:
6:00 AMRAP
65#/55#
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Novice:
6:00 AMRAP
45#/35#
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Elementary:
5:00 AMRAP
Unloaded-10#
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Preschool:
5:00 AMRAP
Unloaded
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Toes-to-bar

Elementary and Preschool:
2 x
10 knees-to-elbows or knee raises
10 supermen

Posted by Jeff Martin on December 28 2012 at 05:59 PM

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