CrossFit Kids | Forging the Future of Fitness

Thursday, July 5th 2012

CrossFit Kids

CrossFit Kids Devotion

Buy In –
3 x or 5:00

Varsity, Junior Varsity, Novice:
3 forward rolls => 5 broad jumps => basic dot drill x 10 => 200 M run

Pack and Puppies:
1 forward roll => 3 broad jumps => basic dot drill x 10 => 200 M run

WOD –
Varsity:
8:00 AMRAP Ladder
Reps increase every round:
3 hang power snatch, 95#/65#
3 pull-ups
10 M handstand walk
6 hang power snatch
6 pull-ups
10 M handstand walk
9 hang power snatch
9 pull-ups
10 M handstand walk
etc

Junior Varsity:
8:00 AMRAP Ladder
Reps increase every round:
3 hang power snatch, 55#/45#
3 pull-ups
10 M handstand walk
etc

Novice:
8:00 AMRAP Ladder
Reps increase every round:
3 hang power snatch, 35#/25#
3 pull-ups (assisted or progressions OK)
20 M bear crawl
etc

Pack:
8:00 AMRAP Ladder
Reps increase every round:
3 hang power snatch, 10#-35#
3 pull-ups (assisted or progressions OK)
20 M bear crawl
etc

Puppies:
8:00 AMRAP Ladder
Reps increase every round:
3 hang power snatch, PVC-15#
3 pull-ups (assisted or progressions OK)
20 M bear crawl
etc

Cash Out –
Varsity, Junior Varsity:
3 sets of 5-10 ring dips

Novice and Pack:
3 sets of 5 jump-to-support on rings w/5-second hold

Puppies:
3 sets of 5 jump-to-support on p-bars w/3-5-second hold

Posted by Jeff Martin on July 04 2012 at 06:00 PM

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