Saturday, December 8th 2012

CrossFit Kids

CrossFit Kids action

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.

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => army crawl => dip walk => 10 side-to-side hops => agility ladder => 50-meter bum kickers => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => army crawl => 2 jump to support => 10 side-to-side hops => agility ladder => 25-meter bum kickers => 25-meter back pedal

WOD –
Varsity:
15:00 AMRAP
500-meter row
15 wall ball shots, 20#/14#
10 toes-to-bar

Junior Varsity:
15:00 AMRAP
500-meter row
15 wall ball shots, 14#/10#
10 toes-to-bar

Novice:
15:00 AMRAP
500-meter row
15 wall ball shots, 10#/8#
10 toes-to-bar or knees-to-elbows

Elementary:
6:00 AMRAP
100-meter row or 100-meter run
10 wall ball shots, dodgeball-8#
5 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
50-meter run
5 wall ball shots, dodgeball
5 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Tabata hollow rocks

Elementary and Preschool:
Tabata hollow rocks or sit-ups

Posted by Jeff Martin on December 07 2012 at 06:00 PM


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