Sunday, November 12th
CrossFit Kids - Climbing Seminar with Rob Miller and his assistant Delaney T.
Apply the Tabata protocol of 20 seconds of work followed by 10 seconds of rest to the following:
Big Dawgs:
8 Rounds of:
Hang Squat Cleans (25-30#)
Kettle Bell Swings (20-25#)
Pull ups
The Porch:
6 Rounds of:
Hang Squat Cleans (20#)
Kettle Bell Swings (20#)
Pull ups
Pack:
6 Rounds of:
Hang Squat Cleans (15#)
Kettle Bell Swings (15#)
Pull ups
Puppies:
6 Rounds of:
Hang Squat Cleans (10#)
Kettle Bell Swings (10#)
Jumping or Beginner Pull ups
Buttercups:
4 Rounds of:
Hang Squat Cleans (5-8#)
Kettle Bell Swings (5-8#)
Jumping or Beginner Pull ups
CrossFit One Day Climbing Seminar with Rob Miller
Posted by Jeff Martin on November 11 2006 at 08:26 PM
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