Tuesday, November 27th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope
Cure Prevention and Treatment of Catastrophic Children's Illness and Injury

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5:00
5 burpees => bear crawl => forward roll => 10 walking lunges => 5 squats => 2 broad jumps

Elementary and Preschool:
5:00
5 burpees => bear crawl => forward roll => 10 walking lunges => 5 squats => broad jump

WOD –
Varsity:
12:00 AMRAP
100-meter run
9 front squats, 95#/65#
12 kettlebell swings, 24 kg/16 kg

Junior Varsity:
12:00 AMRAP
100-meter run
9 front squats, 55#/45#
12 kettlebell swings, 16 kg/12 kg

Novice:
12:00 AMRAP
100-meter run
9 front squats, 35#/25#
12 kettlebell swings, 12 kg/8 kg

Elementary:
8:00 AMRAP
50-meter run
6 front squats, unloaded-10#
8 kettlebell swings, unloaded-4 kg

Preschool:
8:00 AMRAP
35-meter run
5 front squats, unloaded
5 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
Accumulate 0:30 in L-sit
15’ handstand walk


Elementary and Preschool:
3 x
3 L-sit holds
3 wall walk-ups


Posted by Jeff Martin on November 26 2012 at 06:00 PM


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