Tuesday, December 10, 2013

CrossFit Kids Preschool
CrossFit Kids action


Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 5 perfect squats => 3 cartwheels => monkey bar pass => agility course => 50-meter sprint => 50-meter jog

Elementary:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 5 super-slow squats => 2 cartwheels => monkey bar pass or bar hang => 10-meter bunny hop => 25-meter sprint => 25-meter jog

Preschool:
3x or 5:00
5 jumping jacks => 5 mountain climbers => 5 super-slow squats => 10-meter side shuffle => 15-meter sprint => 15-meter jog

WOD –
Varsity:
2 x 4:00 AMRAPs, rest 1:00 in between
4 strict pull-ups
5 burpees
6 squats

Junior Varsity:
2 x 4:00 AMRAPs, rest 1:00 in between
4 strict pull-ups
5 burpees
6 squats

Novice:
2 x 4:00 AMRAPs, rest 1:00 in between
4 strict pull-ups
5 burpees
6 squats

Elementary:
2 x 4:00 AMRAPs, rest 1:00 in between
4 pull-ups (progressions or assisted okay)
5 burpees
6 squats

Preschool:
5:00 AMRAP
2 monkey hangs => 2-meter log roll
3 burpees => 3-meter duck walk
4 squats => 4-meter bear crawl

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 box step-ups, each leg, 20”-24”
0:30 L-sit hold

Elementary:
2x
5 box step-ups, each leg, 12”-20”
10 hollow rocks

Preschool:
2x
3 box step-ups, each leg, 6”-10”
3 broad jumps

Posted by Jeff Martin on December 09 2013 at 06:00 PM


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