CrossFit Kids | Forging the Future of Fitness

Tuesday, July 17th 2012

CrossFit Kids Kenya

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 10 walking lunges => 10 monkey hangs => basic dot drill x 10 => 50-meter run => 50-meter sprint

Pack and Puppies:
3x or 5:00
Bear crawl => 6 walking lunges => 6 monkey hangs => basic dot drill x 10 => 50-meter run => 50-meter sprint

WOD –
Varsity:
5 rounds
6 deadlifts, 225#/155#
100-meter run
12 chest-to-bar pull-ups
100-meter run

Junior Varsity:
5 rounds
6 deadlifts, 115#/85#
100-meter run
12 chest-to-bar pull-ups
100-meter run

Novice:
5 rounds
6 deadlifts, 75#/55#
100-meter run
12 pull-ups
100-meter run

Pack:
5 rounds
6 deadlifts, 35#-55#
100-meter run
12 pull-ups (assisted or progressions OK)
100-meter run

Puppies:
3 rounds
6 deadlifts, 15#-35#
100-meter run
12 pull-ups (assisted or progressions OK)
100-meter run

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Handstand walking practice

Pack and Puppies:
5:00
Handstand holds

Posted by Jeff Martin on July 16 2012 at 05:59 PM

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