Saturday, July 21st 2012

CrossFit Kids

CrossFit Kids action

SAT prep at Guerrilla Fitness

Buy In –
Varsity, Junior Varsity and Novice:
Box jump snake x 5 => monkey bar pass or monkey hangs => agility ladder => 100-meter run => vault

Pack and Puppies:
Box jump snake x 3 => monkey bar pass or monkey hangs => agility ladder => 100-meter run => vault

WOD –
Varsity, Junior Varsity and Novice:
3 x 5:00 AMRAP
8 knees-to-elbows
10 lunge steps, alternating legs
12 burpees
Rest exactly 90 seconds between each cycle.

Pack:
3 x 5:00 AMRAP
8 knees-to-elbows or knee-ups
10 lunge steps, alternating legs
12 burpees
Rest exactly 90 seconds between each cycle.

Puppies:
3 x 5:00 AMRAP
6 knee-ups
8 lunge steps, alternating legs
10 burpees
Rest exactly 90 seconds between each cycle.

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
Max set ring dips

Pack and Puppies:
3 x
10 jump-to-support on rings or bars
Posted by Jeff Martin on July 20 2012 at 06:00 PM


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