Sunday, June 23rd 2013

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CrossFit Kids Novus

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
15’ handstand walk => forward roll => balance beam => agility ladder => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
15’ handstand walk => forward roll => balance beam => agility ladder => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
2 x 6:00 AMRAP, rest 2:00 in between
5 shoulder press, 35# dumbbells/25# dumbbells
10 weighted walking lunges, 35# dbs/25# dbs
15 squats

Junior Varsity:
2 x 6:00 AMRAP, rest 2:00 in between
5 shoulder press, 25# dbs/20# dbs
10 weighted walking lunges, 25# dbs/20# dbs
15 squats

Novice:
2 x 6:00 AMRAP, rest 2:00 in between
5 shoulder press, 20# dbs/15# dbs
10 weighted walking lunges, 20# dbs/25# dbs
15 squats

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
3 shoulder press, unloaded-8# dbs
6 weighted walking lunges, 3# dbs-8# dbs
9 squats

Preschool:
5:00 AMRAP
3 shoulder press, unloaded
4 walking lunges, unloaded
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Muscle-ups

Elementary and Preschool:
5:00-10:00
Ring play
Posted by Jeff Martin on June 22 2013 at 06:00 PM


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