Sunday, July 22nd 2012

CrossFit Kids

CrossFit Kids action

Infant Swim Pensacola

Buy In –
Varsity, Junior Varsity and Novice:
3 x or 5:00
Bear crawl => 100-meter sprint => 10 side-to-side hops over hurdle => 10 tuck jumps

Pack and Puppies:
3 x or 5:00
Bear crawl => 50-meter sprint => 8 side-to-side hops over hurdle => 6 tuck jumps

WOD –
Varsity:
3 rounds
Hill sprint
8 front squats, 135#/95#
12 toes-to-bar
4 front squats, 135#/95#
8 toes-to-bar

Junior Varsity:
3 rounds
Hill sprint
8 front squats, 75#/55#
12 toes-to-bar
4 front squats, 75#/55#
8 toes-to-bar

Novice:
3 rounds
Hill sprint
8 front squats, 45#/35#
12 toes-to-bar
4 front squats, 45#/35#
8 toes-to-bar

Pack:
3 rounds
Hill sprint
8 front squats, 15#-30#
12 toes-to-bar or knee-ups
4 front squats, 15#-30#
8 toes-to-bar or knee-ups

Puppies:
3 rounds
Hill sprint
6 front squats, 10#-20#
10 knee-ups
4 front squats, 10#-20#
5 knee-ups

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
15 sit-ups

Pack and Puppies:
3 x
Handstand hold
10 sit-ups
Posted by Jeff Martin on July 21 2012 at 06:00 PM


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