Wednesday, February 21st

CrossFit Kids - Chipper

CrossFit Kids action photo - Pict0075

Big Dawgs:
One time through for time...

30 Squats
30 Broad Jumps
30 Push ups
30 Sprawls
30 Lunges
30 Box Jumps
30 Pull ups

Pack:
One time through for time...

20 Squats
20 Broad Jumps
20 Push ups
20 Sprawls
20 Lunges
20 Box Jumps
20 Pull ups  (Assisted or Beginner pull ups to fill in are okay)

Puppies:
One time through for time...

15 Squats
15 Broad Jumps
15 Push ups
15 Sprawls
15 Lunges
15 Box Jumps
15 Pull ups  (Assisted or Beginner pull ups to fill in are okay)

Posted by Jeff Martin on 02/20 at 06:10 PM

Comments:
  1. Could someone explain a sprawl. The video showed it among punching and running and the two sprawls that they showed looked different from each other. Thanks!

    Jenny (Anna and Molly's Mom)
    Posted by  on  02/20  at  09:17 PM
  2. Their is a lot of variation in sprawl technique. The simplest way to do the sprawl is to make it a burpee without the push up. In the video this would be the second sprawl. A more advanced version would have the hips shoot back as you drop to the floor. Either or both are acceptable in this workout. For another view of sprawl you can watch this video.
    http://www.brandxmartialarts.com/videos/Takedowndefense1.wmv
    Posted by Jeff Martin  on  02/21  at  08:50 AM
  3. Subbed wall push-ups, box jumps on a stair and assisted pull-ups

    Molly 5:50
    Anna 4:43 (w/ a slight injury time-out...she's okay grin)

    Fun to workout in the sun!
    Posted by  on  02/21  at  01:19 PM
  4. One time through for time... age 9

    30 Squats
    30 Broad Jumps
    30 Push ups
    30 Sprawls 8:57
    30 Lunges
    30 Box Jumps
    30 Pullups
    Posted by  on  02/21  at  02:07 PM
  5. maggie 7yof
    assisted pull ups
    4:53
    Posted by  on  02/21  at  05:21 PM
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