Wednesday, August 22nd 2012

CrossFit Kids

CrossFit Kids action
Africa Initiative

Buy In –
Varsity, Junior Varsity and Novice:
3 x or 5:00
Bear crawl => forward roll => dip walk => 50-meter high-knee skip => 50-meter lateral shuffle => vault => 5 squats

Elementary and Preschool:
3 x or 5:00
Bear crawl => forward roll => p-bar jump to support => 25-meter high-knee skip => 25-meter lateral shuffle => broad jump => 5 squats

WOD –
Varsity:
10-minute AMRAP
5 front squats, 135#/95#
10 kettlebell swings, 24 kg/16 kg
15 two-hand vertical jumps to target 12” above max reach

Junior Varsity:
10-minute AMRAP
5 front squats, 65#/55#
10 kettlebell swings, 16 kg/12 kg
15 two-hand vertical jumps to target 8” above max reach

Novice:
10-minute AMRAP
5 front squats, 45#/35#
10 kettlebell swings, 12 kg/8 kg
15 two-hand vertical jumps to target 8” above max reach

Elementary:
6-minute AMRAP
5 front squats, PVC-15#
5 kettlebell swings, 1 kg-4 kg
5 two-hand vertical jumps to target 4”-6” above max reach

Preschool:
5-minute AMRAP
3 front squats, unloaded-PVC
3 kettlebell swings, unloaded-1 kg
3 two-hand vertical jumps to target 4”-6” above max reach

Cash Out –
Varsity, Junior Varsity and Novice:
50 sit-ups

Elementary and Preschool:
3 x
10 sit-ups
Posted by Jeff Martin on August 21 2012 at 06:00 PM


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