CrossFit Kids | Forging the Future of Fitness - Wednesday, December 12th 2012

Wednesday, December 12th 2012

CrossFit Kids

CrossFit For Hope: Kenya

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

The Gauntlet 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:
3x or 5:00
10 PVC pass-throughs => 10 squats => alligator crawl => 3 pull-ups => 5 burpees => 100-meter run

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 squats => alligator crawl => 4 monkey hangs => 5 burpees => 50-meter run

WOD –
Varsity:
12:00 AMRAP
36 double-unders
12 overhead squats, 75#/55#
8 knees-to-elbows

Junior Varsity:
12:00 AMRAP
36 double-unders
12 overhead squats, 45#/35#
8 knees-to-elbows

Novice:
12:00 AMRAP
36 double-unders
12 overhead squats, 35#/25#
8 knees-to-elbows

Elementary:
6:00 AMRAP
18 double-unders or single-unders
6 front squats, unloaded-10#
4 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
8 side-to-side hops over 6” hurdle
6 front squats, unloaded
4 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Pull-up practice

Posted by Jeff Martin on December 11 2012 at 06:00 PM

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