Sunday, October 8th

CrossFit Kids - Medicine Ball Throws

CrossFit Kids action photo - Crossfit_darby

Big Dawgs:
2 rounds of:
Sprint 100 yards
10 Road Rash Squats
15 Roving Push ups
20 Medicine Ball Two Hand Throw for Distance (6#)
25 Box Jumps (18-20")

Pack:
2 rounds of:
Sprint 100 yards
5 Road Rash Squats
10 Roving Push ups
15 Medicine Ball Two Hand Throw for Distance (4#)
20 Box Jumps (12-15")

Puppies:
2 rounds of:
Sprint 50 yards
5 Road Rash Squats
10 Roving Push ups
15 Medicine Ball Two Hand Throw for Distance (soccer ball-4#)
20 Box Jumps (12-15")

Posted by Jeff Martin on October 07 2006 at 07:15 PM

Comments:
  1. 2 rnds:

    100 m sprint
    10 jumping squats
    15 push-ups
    10 lb. (2x5lb.) Thrusters
    25 box jumps

    8:11
    Posted by Hunter and Hayden  on  October 08 2006  at  11:46 AM
  2. Can someone please describe what road rash squats and roving push ups are?

    Thanks.
    Posted by conor  on  October 08 2006  at  03:39 PM
  3. Roving Push ups are described in our free CrossFit Kids magazine and Road rash squats are in issue two.

    Roving Push ups:
    Start in a top plank position:
    1. do a standard pushup
    2. move laterally with your hands & feet one bodywidth while maintaining the Plank position.
    3. do a standard pushup
    4. repeat

    Road Rash Squats
    1. Start with your feet about 6 inches from a wall
    2. Do a standard squat (all the way down and back up
    3. Repeat
    (Road Rash Squats are on of the exercises we use to help kids maintain an upright back position in the squat.)
    Posted by Jeff Martin  on  October 08 2006  at  03:48 PM
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