Wednesday, August 1st 2012

CrossFit Kids - Africa Project

CrossFit Kids action

Buy In –
Varsity, Junior Varsity and Novice:
5:00
Bear crawl => 10-meter sprint => 10-meter back pedal => 50-meter run => 50-meter side shuffle => monkey bar pass

Pack and Puppies:
5:00
Bear crawl => 10-meter sprint => 10-meter back pedal => 25-meter run => 25-meter side shuffle => 3 monkey hangs

WOD –
Varsity:
20-minute AMRAP
5 strict pull-ups
10 hang power snatch, 95#/65#
20 squats

Junior Varsity:
20-minute AMRAP
5 chest-to-bar pull-ups
10 hang power snatch, 55#/45#
20 squats

Novice:
15-minute AMRAP
5 pull-ups
10 hang power snatch, 35#/25#
20 squats

Elementary:
8-minute AMRAP
4 pull-ups (progressions and assisted okay)
8 hang power clean, PVC-15#
12 squats

Preschool:
5-minute AMRAP
3 pull-ups (progressions and assisted okay)
4 hang power cleans, unloaded - PVC
5 squats

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Headstand-to-rollout practice

Elementary and Preschool:
5:00
Forward roll practice
Posted by Jeff Martin on July 31 2012 at 05:59 PM


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