Sunday, September 5th 2010

CrossFit Kids - Rope Climb

CrossFit Kids action


Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl 25 M => => 50 M Sprint => 5 Side to side hop over a small barrier

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl 15 M => 30 M Sprint =>10 Side to side hop over a small barrier


Big Dawgs:
3 rounds
Alligator Crawl 30 M
3 Tree Climbs to 10 feet
15 Tire Flips
15 Tire Jumps (jump in tire then out again = 1)


Pack:
3 rounds
Alligator Crawl 20 M
3 Tree Climbs to 10 feet
10 Tire Flips
10 Tire Jumps (jump in tire then out again = 1)

Puppies:
3 rounds
Alligator Crawl 15 M
3 Tree Climbs to 6 feet
10 Tire Flips
10 Tire Jumps (jump in tire then out again = 1)

* tree climbs be sure to have your parents spot you
** If you don't have a tree do the number of feet required in pull ups or pull up progressions
*** If you don't have a tire to flip sub deadlifts
**** If you don't have a tire to jump through do twice as many tuck jumps.

Cash Out:
Big Dawgs and The Porch:
3 x
Forward roll
20 seconds L-sits

Pack and Puppies:
3 x
Forward roll
10 seconds L-sits
Posted by Jeff Martin on September 04 2010 at 06:51 PM

Enter your comments below:
Commenting is not available in this weblog entry.