Thursday, February 14th 2013

CrossFit Kids

CrossFit Kids action

Hope for Kenya is a part of the CrossFit Kids Foundation, Tax ID# 30-0513015. All donations made to Hope for Kenya are tax deductible as allowed by law. We provide receipts showing the amount and date of your donation, as well as the Federal EIN number. Kenya.CrossFit.com

The 2012 CFK Lesson Plans for middle and high school- Teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Alligator crawl => 2 forward rolls => army crawl => precision jump => dip walk => basic dot drill x 10 => agility course => 100-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => forward roll => army crawl => precision jump => dip walk => basic dot drill x 10 => agility course => 50-meter run

WOD –
Varsity:
2 x 10:00 AMRAP, rest 2:00 in between
15 knees-to-elbows
20 push-ups
250-meter row

Junior Varsity:
2 x 10:00 AMRAP, rest 2:00 in between
15 knees-to-elbows
20 push-ups
250-meter row

Novice:

2 x 8:00 AMRAP, rest 2:00 in between
15 knees-to-elbows
20 push-ups
250-meter row

Elementary:
6:00 AMRAP
5 knees-to-elbows or knee raises
6 push-ups
75-meter row

Preschool:
5:00 AMRAP
3 knee raises
4 push-ups
50-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Pull-up practice
Posted by Jeff Martin on February 13 2013 at 06:00 PM


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